Warm Up
Wall Lat Stretch
10 Toy Soldiers
10 Inchworm push ups + Spider Lunge
10 Fire Hydrants
PVC Dislocates and Pass Throughs
10 Good mornings
Wrist Prep
Weightlifting
Week 5
I. Every 3 mins x 5 sets: Low Hang Snatch + Snaycj
3 x 2 + 1 reps
2 x 1 + 1 rep
Work to a moderately heavy complex for the day. Work to get full extension and shrug on each high pull. You can wear straps for this piece if you are comfortable with them.
II. Every 2:30 mins x 5 sets: Deadlift
1 x 10 reps @ 70%
1 x 8 reps @ 75%
1 x 6 reps @ 80%
1 x 4 reps @ 85%
1 x 2 reps @ 90%
Conditioning
Option 1
AMRAP 20
12 Bench Press
50 ft. Sled Push, pick load
50ft. Sled Pull, pick load
6 Strict Pull-ups
** Sub Sled with 100 ft. Farmers Carry
RX 135 / 95 lbs
Scaled 115 / 75 lbs
Option 2
For Time
800m Run or Row
15 - 12 - 9 Squat Snatch
9 - 6 - 3 Bar Muscle Ups
15 - 12 - 9 Burpee Box Jump Overs
800m Run or Row
RX 135 / 95 lbs
Scaled 95 / 65 lbs
Machine Subs:
Concept 2 Machine, 800 m
60/45 Concept 2 Machine Calories
45/35 Assault Bike Calories
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
תגובות