Monday
Back Squat (see training cycle below)
5 rounds for Max Reps:
Ground to Overhead
Round 1 135/85#
Round 2 155/95#
Round 3 185/105#
Round 4 205/115#
Round 5 225/135#
*60 seconds per round with 60 seconds rest/transition
Tuesday
Shoulder to Overhead (see training cycle below)
20 Minute AMRAP:
5-Burpees
15-Pull Ups
30-Double Unders
Wednesday
Bench Press (see training cycle below)
4 rounds for time:
100-Foot Walking Lunge 45/25#
30-Box Jumps 24/20"
20-Weighted Push Up 45/25#
*May carry plate any way on Lunges.
100' = 2 times down and back on the main mats
Plate must rest on back on Push Ups.
Athlete will get plate on their back on their own.
Full ROM on all movements
Thursday
"Barbara"
5 rounds for time:
20-Pull Ups
30-Push Ups
40-Sit Ups
50-Squats
Rest precisely 3 minutes between each round
Friday
Suspended Deadlift 1RM
3 rounds for time:
30-Toes to Bar
15-Ground to Overhead 135/85#
Strength Percentages for the week:
After a progressive warm up complete
3 x 70%
3 x 80%
Rep Test x 90%
AMRAP x 70%
*using 92% of your 1RM as the training max