Primary Session
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
A.
Two sets of:
Landmine Rows x 6 reps each arm
Rest as needed
Tempo Sandbag Squat x 8-10 reps @ 32X1
Rest as needed
*If you do not have access to a sandbag perform double kettlebell front racked squat (24-32/16-24 kg)
B.
Every 3:30, for 14 minutes (4 sets):
Overhead Press x 8 reps
*Sets 1-2: 92.5% of 8RM
*Sets 3-4: 87.5% of 8RM
*Note: If you do not know your 8-RM Overhead Press – find that today instead of doing these sets.
C.
Four sets of:
Deadlift x 8-12 reps @ 65-70%
Immediately followed by. . .
30 second Assault Bike Sprint
Rest 90 seconds
D.
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
40 Air Squats
20 Down Ups
10 Box Jumps (24-30″/20-24″ – jump up, step down)
If you have a weighted vest wear it BUT be safe on the box jumps and scale accordingly.
E.
Two sets of:
25 GHD Sit Ups
250 Foot Sandbag or D-Ball Carry (150/100 lbs)
25 GHD Sit-Ups
Rest as needed
Strongman Option
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps
Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous oneWhen the running clock reaches 10:00…
Three sets of:
100-Foot Sled Push*
immediately followed by…
Sandbag Squats (Bearhug) x Max Reps (If you hit 25+ then its to light)
Rest 90 seconds
*Sled Drag Choose a weight that allows you to get 100-Foot on the push. Try to move the sled as fast as possible.
Running Endurance Option
For distance:
4-5 Minutes of Running @ 70% of 1-Mile Pace
4-5 Minutes of Running @ 80% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 70% of 1-Mile Pace
Rowing Endurance Option
Three sets for distances:
12 Minutes of Rowing
Rest 3 minutes
Goal is to hold your 5k PR pace for all three sets.
A done
B 85 80kg
C 160kg
Around 20 cal each round
E done
D only had 20 minutes
Finished 5 rounds in 21:23
Another good weeks work!
A. Ladmine 15 kg +barbell 20
Squats 2*20 kg kg
B. 35/32.5 kg
D. I missed two jumps for the full 6 rounds
Box 65cm.
Awesome push to round out the week!