Monday
Bench Press Drop Sets - 6 sets alternating below
Set 1: 4 reps at 85% of 1RM
Set 2: 6 reps at 70% of 1RM
EMOM16
”Hub and Spoke”
2 Rounds
After each movement, complete 10 Wall Balls
15 Hang Cleans
15 Power Cleans
15 Thrusters
15 Deadlifts
15 Push Press
Wednesday
Deadlifts - ascending waves
Use your heavy 4 from last week and multiply it by 1.1 to get your estimated 1RM for these wave %
3 reps @ 70%
2 reps @ 75%
1 reps @ 80%
3 reps @ 75%
2 reps @ 80%
1 reps @ 85%
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%
We’re going to be working through some high volume deadlifts over the next few weeks so we’ll be making sure to warm up your lower body and backs well prior to starting your sets.
AMRAP 7
7 DB Thrusters
7 DB Deadlifts
7 Burpees
3 min rest
AMRAP 5
5 Burpees
5 DB Deadlifts
5 DB Thrusters
Thursday
6 sets
5/leg Weighted Bulgarian Split Squats
6 Heavy Chest Supported DB Rows
Tabata - 12min
Air Squats
KB Swings
Pushups
Hanging Knee Raises
Friday
8 Rounds
Max Distance Bike in 60s
Immediately into KB OH Carry to the fence and back
Rest 1.5 minute
27-21-15
Deadlifts #95
Alternate each set and end with 50 Double Unders