Week of 7/10 - 7/16 - Mad Cow 5x5 week 5, Cycle 2

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

Week of 6/26 - 7/2 Mad Cow Cycle 2, Week 3

Monday 6/27

A1. BS - 95-135-185-215-235-260-280-305

A2. Bandwork + Wtd PUs x 5 @ 70# - 5-5-4-3-3-3-3-3-2-1-1 (33) + 

B1. BU KB Press - 30# x 5/side x 5

B2. HS Holds - 45 sec x 5

C. PC 95-135-160-165-170-175-180

D. 5 rounds of

90# Suitcase Carry Right - (AFAP) DB

10 OHT - 20#

90# Suitcase Carry Left - (AFAP) DB

FLR - 40 sec

Wednesday 6/28

A1. BS x 5 x 95-135-185-215-135-260-260

A2. Band Work + DB Rows x 10/Arm @ 95#

B1. Clean Pulls x 5 x 95-135-165-180-195-210

B2. Wtd HRPUs x 10 x BW-10-20-30-40-45

C1. Yoke Walk @ 265 x D/B x 6

C2. Wall Slams x 10/side x 6

D. Sled Drags x 5 x 20m forward + 20m reverse @ 100-100-100-150-150

Friday 7/1

A1. BS x 5-5-5-5-3-8 @ 45-95-135-185-215-235-260-280-310-260 (10)

A2. Band work x 4 sets + Ring Rows x 14-14-14-15-14-12

B1. PC x 5-5-5-5-3-8 @ 95-135-160-165-170-175-185-170

B2. BU KB Press x 5-5-5-5-5 (30-40#)

B3. HS Holds - 1min-1min-1min-1min

C. 100 Tire Flips for time (timer stopped - got too hot) approximately 18-20 min

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#