Monday 7/11
A. BS x 5 @ 45-95-135-185-225-250-270-295-320; rest 2:30-3:00 b/t sets
B. PC x 5 @ 95-135-170-175-180-185-190; rest 2:00 b/t sets
C1. DB Rows x 10/arm @ 100# x 5; rest :30 sec
C2. BB Press x 8 @ 45-75-105-105-105-105-105; rest 1:30
D1. Ab Wheel x 25 x 4
D2. Wall Slams x 15/side x 4
After practice
E1. BB Farmers Carry - D/B @ 75#/hand x 5
E2. Finger tip FLR x 30sec x 5
F1. Blob holds - 30# x 30 sec/hand x 3.
F2. 5# Plate Pinches x 4-5 plates (20-25#) x 30 sec/hand x 3
Wednesday 7/13
A1. BS x 5 @ 45-95-135-185-225-250-270-270
A2. Wtd Pull-ups x 5 @ 70# - BW-35-
B. Clean Pulls x 5 @ 175-190-205-220
C1. Wtd Push-ups x 10 @ BW-10-20-30-40-50-60
C2. FR Loaded Carry @ 205 - D/B
5 rounds of:
D1. TTB x 10
D2. KBS x 20
Rest 1 min
Friday 7/15
A. BS x 5-5-5-5-3-8 @ 45-95-135-185-225-255-275-305-330-275(11)
B. PC x 5-5-5-5-3-8 @ 95-135-170-175-180-185-190-180(8)
C1. 10 Ring Rows x 5 + 10 Fat Grip BB Rows (95#) x 4
C2. BU KB Press x 5/side
C3. HS Holds x 1 min x 5
D. Prowler push x 4 x 76-84 steps @ 140#; rest 1:00-1:30