Monday
5x3 Back Squat
*Use 110% of what you used for the 5x5 Back Squat
Alternate with
8-12 Hanging Knee Raises
*tuck your knees as high as possible and roll backwards pushing away from the bar to use as much of your abs as you can
10-30-50-30-10 reps, for time of:
Dumbbell Snatch, 30/20 lbs
Double Under
Wednesday
4x8 Deadlifts
Use 85% of what you used for the first two weeks of the year at your 4x6 sets.
Tabata 16
Walking Lunges
Skull Crushers
Bicep Curls
Hamstring Curls
Friday
5x3 Strict Press
Alternate with
8-12 Chest Supported Row
*go over to the body building pit between sets and complete your rows
5 rounds, each round for time, of:
12 Front Rack Lunges, 55 lbs
9 Hang Power Cleans, 55 lbs
12 Box Jumps
Rest 2 min between rounds