Week of 7/3 - 7/9 - Mad Cow Cycle 2, Week 4

Monday 7/4

A1. BS x 5 @ 45-95-135-185-215-240-265-285-310

A2. Band Work + BB Rows x 5 @ 1X13 @ 95-135-115-135-

B1. PC x 5 @ 95-135-165-170-175-180-185

B2. BB Press x 8 @ 45-65-85-105-105-105-105

C1. Ab Wheel x 14

C2. Kneeling Hip-thrust Throws x 5

C3. Fat Bar Timed Hangs - 30-45sec

D. 5 rounds of:

20 KBS @ 70#

Sprint 5-10-5 ladder

Rest 1 min

Wednesday 7/5

A1. BS x 5 @ 45-95-135-185-215-240-265-265

A2. Wtd PUs x 5 x 4 @ 70# + 4-4-3 (31 reps)

B1. Clean Pulls x 5 @ 95-135-170-185-200-215

B2. Scap Pull-Downs x 10/side (Green Band)

B2. Wtd. Push-ups x 10 @ BW-10-20-30-40-50

C1. Yoke Carry D/B @ 275# x 6

C2. Ball Slams x 10 @ 20#

D. 5 rounds of BB Complex @ 95#

5 rows

5 DL

5 HPC

5 FS

5 PP

5 BS 

Rest 1 min b/t sets

Friday 7/8

A. BS x 5-5-5-5-3-10 @ 45-95-135-185-215-240-265-285-320-265

B. PC x 5 @ 95-135-165-170-175-180-190-175

C1. Band Work + Ring Rows x 14

C2. HS Holds x 1min

C3.  BU KB press x 3-5 reps/hand @ 40#

D. Hill Sprints x 15 (walk back or :30 sec rest b/t)

E. Grip challenge - Plate Pinch (35#) or Upside down KB hold