Monday
Bench Press Cycle Week 2
5 @ 55%
5 @ 62.5%
2 x 10 @ 67.5%
Rep out 67.5% to failure (recalculate 1 RM)
Then:
15 minute AMRAP
5 Dead lift (135/95)
10 over bar burpees
Tuesday
Olympic Lift Focus:
5 sets of the following complex:
2 reps power clean plus 1 jerk
*Don’t work over 85% of 2 rep max. Work speed and technique
Then:
5 rounds for time:
10 Hang Cleans (205/115)
50 Double Unders
Wednesday
3 rounds for time:
9 front squat (135/95)
16 pull-ups
9 push press/ jerk (135/95)
16 toes to bar
Thursday
Back Squat Cycle Week 2
5 @ 55%
5 @ 62.5%
2 x 10 @ 67.5%
Rep out 67.5% to failure (recalculate 1 RM)
Death by Stones 140/90
1st minute - 1 stone to shoulder
2nd minute - 2 stones to shoulder
3rd minute - 3 stones to shoulder
Etc....
Friday
Deadlift
5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
Rep out 90% to failure (recalculate 1 RM)
"Nancy"
Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps
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