Monday 9/5
A. BS x 5 @ 45-135-195-225-250-275-300-340*-355*
B. PC x 5 @ 95-135-175-185-195-205-215
C1. BB Press x 6 @ 95-115-135-135-135-135
C2. BB Row x 8 @ 135-165-165-165-165-165
D. 5 rounds of
10 Sand Bags Over the Bar @ chest height - 90#
1 lap around weight room holding 70# Sand Bag in front at waist height
E. Russian Ab Wheel x 20 x 4 (Max core tension each rep)
Wednesday 9/7
A. BS x 5 @ 45-135-195-225-250-275-300-300
B. Clean Pulls x @ 135-185-190-210-225-245
C1. Wtd PUs x 5 @ 50-50-50-50-50
C2 Wtd Push-ups x 10 @ 25-35-45-55(8)-25(12)
D. 5 rounds d/b w/ 100# DB of
Suitcase Carry - R
Suitcase Carry - L
Goblet Carry
Friday 9/9
A. BS x 5-5-5-5-5-5-3-3-9 @ 45-135-205-250-280-305-335-360-300
B. PC x 5-5-5-5-5-5-3-8 @ 95-135-185-195-205-220-195
C. 3 rounds of
12 GHD Sit-ups
Pinch-Grip FC Down - 45 bumper/hand
10 Burpees
Pinch-Grip FC Down - 45 bumper/hand
Week of 9/11 - 9/17
Monday 9/12
A. BS x 5-5-5-5-4 @ 45-135-205-250-280-305-335-360
B. PC x 5 @ 95-135-180-190-200-210-220
C1. Press x 7 @ 45-95-115-135-135-135-135
C2. BB Rows x 8 @ 135-170-170-170-170-170
D. 5 rounds of
10 Dead Bodies
Shoulder and Sprint D/B
Wednesday 9/14
A. BS x 5 @ 45-135-185-225-250-280-305-305
B. Clean Pulls x 5 @ 135-195-215-235-255
C1. Wtd Pull-ups x 5 @ BW-25-50-50-50-50-50
C2. Wtd Push-ups x 10 @ BW-25-35-45-55-45(6+AMRAP BWx14)
D. 5 rounds of
Sandbag over bar
Walk around room
Friday 9/16
A. BS x 5-5-5-5-3-8 @ 45-135-185-225-250-280-305-335-370-305
B. PC x 5-5-5-5-3-8 @ 96-135-185-195-205-215-225-185
C. Ab Wheel @ 2 x 25reps
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