Week of 6/12 - 6/17 - Mad Cow Cycle 2, Week 1

Monday 6/13

A1. BS x 5 @ 45-135-175-205-225-245-270-290

A2. Face Pulls x 20

A3. Strict Pull-ups x 5 x 6 (maintain hollow position)

B1. PC x 5 @ 45-95-135-155-155-160-165-170

B2. BU KB Press x 8-10 @ 30# - 10-10-10-

B3. Dip supports - Serratus

C. 5 Rounds of

5 ME Broad a Jumps/Bench Jump-overs

10 Ball Slams - 20#

15 BE

Rest 1 min

Wednesday 6/15

A1. BS x 5 @ 45-95-135-185-205-225-245-245

A2. Wtd. Pull-ups @ 70# x 4-5 - BWx3-35x3-5-5-5-4-7-7* *BW

A3. Ab Wheel x 10 - 5-5-10-10-10-10-10-10

B1. Clean Pulls x 5 @ 95-115-135-155-170-185-200

B2. Face Pulls x 20

B3. HR Push-up + 5 PU+

C. 5 rounds of:

225# Yoke walk - D/B (245# on sets 4-5)

10 Wall Slams (5/side) - 14#

10 BJ - 20"

Rest 2:00

Friday 6/17

A0. Band Pull Circuit x 4 sets while warming up on Squat.

A1. BS x 5-5-5-5-3-8 @ 45-95-135-185-205-225-245-270-295-245

A2. Body Rows x 12-12-12-12-12-12

B1. PC x 5-5-5-5-3-8 @ 95-115-135-155-155-160-165-175-160

B2. BU Press x 8 @ 30# - 8/10-8/8-8/8-8/8-8/8

C1. FLR - 30 sec

C2. 20 Waiter Carry Walking Lunges @ 30#

C3. 12 OH Toss - 20#