Week of 3/21 - 3/25 - Mad Cow Programming - Week 1

Monday 3/21 - 

A. Back Squat - 5 x 5 @ 95-155-170-190-210-225-245

B. OH Press - 4 x 5 @ 45-65-90-100-110-120-130

C. Barbell Row - 5 x 5 @ 45-95-110-125-145-165-180

+

12 min EMOM of

5 HPC + 5 Ab Wheel

135x4, 145x4, 155x4

(60 reps + 8700# moved in 12 min)

Wednesday 3/23

A. Back Squat - 4 x 5 @ 95-135-170-190-210-210

B. Bench Press - 4 x 5 @ PUs-45-95-110-125-140-155-135-155-170

C. Deadlift - 4 x 5 @ 135-225-255-295-325-365

D. Weighted Pull-ups - 4 x 5 @ 15-25-35-45

+

12 min EMOM of 

3 MU*/8 Butterfly Kipping PUs + 10 AB Wheel*

*Notes: 

Min 1-4 - 3 Bar MU (12)

Min 5-12 - 8 BF PU (64)

Min 1-10 - 10 Ab Wheel (100reps)

Friday 3/25

A. Back Squat - 5-5-5-5-3-8 @ 95-155-170-190-210-225-250(3)-210(8)

B. OH Press - 5-5-5-5-3-8 @ 90-100-110-120-135(3)-110(8)

Barbell Row - 5-5-5-5-3-8 @ 45-110-125-145-165-185-145

+

75 tire flips in 11:30