Warmup

2X: Jump Rope x 100, 10 Squats, 10 Pushups, 10 Jumping Pullups, 2x Samson Stretch

Advanced

Deadlift- Ladder set 1/2/3 reps repeat x 3 AT THE TOP OF THE MIN - If last week's ladder was successful, add 5-10 # to last week, otherwise repeat last week's weight

Bench Press- Ladder set 1/2/3 reps repeat x 3 AT THE TOP OF THE MIN, If last week's ladder was successful, add 2.5-5 # to last week, otherwise repeat last week's weight

5 rounds w/minimal rest:
5 strict Chin-Ups
10 narrow grip push-ups
12 med ball russian twists (20/10#) (foot anchored on the floor, half sit-up position, touch ball to the ground, each side = 1 rep)

Intermediate

Deadlift- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

Bench Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

3 rounds w/minimal rest:
5 strict Chin-Ups
10 narrow grip push-ups
12 med ball russian twists (20/10#) (foot anchored on the floor, half sit-up position, touch ball to the ground, each side = 1 rep)

Barbell Club

Back Squat: 5x5 @ 7-8 RPE, straight sets
OH Press: 5x5 @7-8 RPE, straight sets
Good Morning: 3x12 

 

 

 

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