Monday 6/6
A1. BS x 5 @ 45-135-185-235-260-280-305-325
A2. Band Work - Face Pulls, scapula retractions, Rows x 15 each
B1. 5 x BU press x 10 each side @ 15#
B2. 5 x Strict/Perfect PUs x 4-6 reps
C1. HS Holds x 30 sec x 4
C2. ME planks x 30 sec x 4
C3. Waiters Carry x 3 trips each side
D. 5 rounds of BB complex @ 65# (w/o dropping bar)
Row x 8
PC x 8
FS x 8
Press x 8
BS x 8
DL x 8
A2. Band Work - Face Pulls, scapula retractions, Rows x 15 each
B1. 5 x BU press x 10 each side @ 15#
B2. 5 x Strict/Perfect PUs x 4-6 reps
C1. HS Holds x 30 sec x 4
C2. ME planks x 30 sec x 4
C3. Waiters Carry x 3 trips each side
D. 5 rounds of BB complex @ 65# (w/o dropping bar)
Row x 8
PC x 8
FS x 8
Press x 8
BS x 8
DL x 8
Wednesday 6/8
A1. BS - 4 x 5 @ 45-135-185-225-255-275-275
A2. Band work (retractions, face pulls, rows) x 20 each
B1. DL - 4 x 5 @ 135-225-275-315-365-405
B2. BU KB Press - 4 x 10 each arm @ 20#
C1. Strict Pull-ups - 4 x 7
C2. HS Walks - 4 x AFAP
C3. 3 TGUs/side x 4
WOD
3 sets of 3 rounds of
10 KBS - 70#
10 Burpees
Rest 3 min
Splits: 2:14-2:19-2:27
Friday 6/10
A1. BS x 5 @ 45-135-185-225-255-280-305-330-275
A2. Band Work
B1. BU KB Press x 10/arm @ 25#
B2. PC x 5 @ 95-135-145-155-165-175-185
B3. MU x 3
C. 10 -> 1 of
Russian Step-ups
KB Snatch
Windmills
Kosick Row
SLDL
Walk-out to Push-up
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