Week of 3/28 - 4/1 - Mad Cow Programming Week 2

Monday 3/28

A. BS 5x5 @ 45-95-155-180-200-220-235-255

B. OH Press - 4 x 5 @ 45-65-95-105-115-125-135

C. Barbell Row - 5 x 5 @ 45-95-115-135-155-175-190

D. 12 min EMOM of

5 HPC - 135-145-155-165* @ 3 min ea. 

5 Ab Wheel* (1 from standing + 4 from kneeling)

*notes - completed 4 reps at 165 so I did one extra set of 4 @ 165# - total 61 reps and 9165# in 13 min

Wednesday 3/29

A. BS - 4 x 5 @ 45-95-135-155-180-210-220-220

B. Bench Press - 4 x 5 @ 135-150-160-175

C. DL - 4 x 5 @ 265-305-340-375

D. 5 rounds of

5 wtd PUs - 30#

10 T2B

25DUs

Rest 60-90

 

Friday 4/1 

A. BS - 5-5-5-5-3-8

45-95-155-185-205-225-245-265-215

B. OH Press - 5-5-5-5-3-8

45-95-105-115-125-140-115

C. BB Row - 5-5-5-5-3-8

96-120-140-160-180-195-160

+

30 TGU; alternate hands q rep

Time: 6:26 (-:20 from 2/10)

+

5 Chin-ups

FW (70#/hand) x 1 lap

3 Standing AB Wheel