65% x 5
75% x 5
85% x Max Reps! (5+ goal)*Switching things up with a front squat cycle this month 🙂
14 Cal Row or Bike or 30 ft Shuttle Runs (down is 1 back is 2)
14 Overhead Squats 95/65lbs.
14 Wall Balls (20/14)
13 Cal Row or Bike or 30 ft Shuttle Runs
13 Overhead Squats 95/65lbs.
13 Wall Balls (20/14)
12,12,12….11,11,11… All the way to 1.
*This is not finish-able, but push hard and add up all your reps at the end 🙂
*If you need to scale the Overhead Squats, try and overhead lunge instead or just use a bar.
Part A stays similar week to week. Track the metrics for progression
This the final 5 days of training before “testing” week. Please note the change in rep scheme for the main “repeated” movements
progressively build to working weights without causing fatigue that effects the work sets
Rest 2-3 min after both arms
Dips – 3 x 5 HEAVY
Rest 2-3 min
See notes below for scaling or subbing Rope Climbs (if not accessible)
3-5 Reps of “Wall Walks”
Focus on “anti-rotation” (avoid leaning to the side of the loading. Stay aligned entire time)
One-Arm Ring Row x 5 reps (RIGHT)
Rest 1-2 min
Repeat for opposite arm
Rest 1- 2 min
Rest as needed to ensure all sets of both movements are unbroken
Note that the DB Bench Press weight should be a bit heavier than the DB Hang Cleans
12 Reps of DB Hang Power Cleans
15 Box Jumps (try not to sub for step ups, just jump on a 45# plate or 2 if even the smallest box is too high)
10 Front or Back Rack Lunges 95/65AMRAP 7:
50 Double UndersAMRAP 7:
15 Box Jumps
10 Devil Press 35/25s
15 Wall Balls (20/14lb)
*REST 3min. after each section. You should need it if you go hard.