Monday 03/09/18
2 x
10 Scap Pull
10 Scap Kneeling Press
10 KB Shrug
30 Sec Sl Hip Bridge Hold EL
10-8-6-6-ME
Barbell Bent Over Row
KB Floor Press
Add Load Over Sets
3 x
10 Arnold Press
50 Unbroken Du’s
If you brake 5 Burpee Pull Ups
3 x
10 SDHP
50 Unbroken Du’s
If you brake 5 Burpee Pull Ups
Tuesday 04/09/18
2 x
6 Kang Squat
20 X Band Walks R/L
10 Back Extensions - 2 Sec Pause
Back Squat
12 Mins to find Heavy 4 for the day
Rest 2 Mins
Cluster 3,3,3 x 3 - 15 sec rest
@72.5% of Heavy 4
27-21-15-9
KB Goblet Lunge - OH If You Can
Toes To bar
12-15 Cal Row Between Sets
Wednesday 05/09/18
6 in Amrap
2 Wall Climbs
6 Box Jump Overs
12 Sit Ups
5 x
Strict Press + Push Press
4 + 8
5-4-3-2-1 Turkish Get Ups R and L
Between Each Set
5 Bar Mu’s / 8-10 Chest To Bar Pull Ups
10 RDL
Thursday 06/09/18
6 Min Amrap
5 Suitcase Deadlift EA
5 Burpee Broad Jumps
10 Side Plank Dips ES
Deadlift
12 Mins to find Heavy 4 for the day
Rest 2 Mins
Cluster 3,3,3 x 3 - 15 sec rest
@72.5% of Heavy 4
3 x 2 Min Amrap
10 Wall Balls
5 Burpees
2 Min rest between AMRAPS
Friday 07/09/18
3 x
5 Slow Press Ups
10 Shoulder Taps
5 Strict Pull Ups
Floor Press
5x8
Build to a heavy for the day
9 Min Ladder
2-4-6-8-10 …….
4-8-12-16-20……..
Power Cleans @ 70/50
Pull Ups