Week of 7/17 - 7/24 - Mad Cow Week 6, Cycle 2

Monday 7/18 

A. BS x 5 @ 45-95-135-185-230-255-280-305-330

B. PC x 5 @ 95-135-170-175-180-185-190

C1. Press x 8 @ 45-75-95-115-115-115-115

C2. DB Rows x 12 @ 70-100-100-100-100

D1.  Ab Wheel x 25-25-25-25

D2. Turkish Sit-ups - 4 x 10/side @ 45#

Wednesday 7/20

A1. BS x 5 @ 45-95-135-185-230-255-280-280

A2. Wtd Pull-ups 80x3x5+2-2-2 (21)

B. Clean Pulls x 5 @ 135-170-190-210-225

C1. 5 Rope Kips 

C2. 8 Wtd Push-ups - BW-10-20-30-40-50-60(5)-10@BW-10@BW

D1. 20 Sledgehammer swings

D2. 5 Tire-Jump Throughs

Friday 7/22

A. BS x 5-5-5-3-8 @ 45-95-185-235-260-285-310-340-280

B. PC x 5-5-5-3-8 @ 95-135-175-180-185-190-200-185

C1. 10 Ring Rows + 6-8 FB BB Rows @ 115#

C2. 1 min HS Holds (getting easier)

C3. BU KB Press x 5 (3sets @35#)

D. Big Boy Shuttle (or shuffle...)

5 rounds, rest while partner goes, but keep rolling between the two.

90# Prowler push - 25 yds (paces)

Sprint back and grab 100# DB and goblet carry 25yds

90# Prowler push (back to start)

Sprint back to get 100# DB and Goblet carry back to start.

The "sprint" to get the DB became more of a shuffle/jog. The last couple rounds I was able to open my stride a bit more than the first two.

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 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