Friday A) Zercher box squats. use the same weght as last week squating to a box below parallel 4 reps x 3 working sets B) B-stance db RDL. x5/side x 3 sets heavier weight then last week C) Workout. – hitters – 5 rounds for time 20/16 cal bike erg 15 thrusters 75/55
Thursday A) pressing work. Incline banded barbell bench press Find a tough triple today over 4 sets B1) STRICT Chin Ups. As many reps as possible for 4 sets rest :10 B2) Straight barbell curl. x10-12 reps – 4 sets rest :60 C) Close Grip Barbell Floor Press work up to a tough set of…
Wednesday A) Clean and Jerk. final build from past 3 cycles here squat clean + split jerk This week work up to a 90% feel w/ perfect form for a good single and hit this 1-3 times B) Workout. 1 wall walk 45 double unders 10 db box step overs 20/15″ @ 35/50#/hand 15/12 cal…
Tuesday A) Hybrid position DL from elevated surface Work up to a tough set of 4 reps have 4 good warm up sets to this weight B) DB goblet bulgarian split squat. x4/side x 3 sets Go heavier this week for all working sets if you got all sets done last week C) Dynamic action…
Monday `11/17/25 A) UB pull work 3 overhad grip bb rows -into- 6 underhand grip yates rows -into- 20 banded pull aparts rest :60-:90 for 4 rounds building in weight each set here B) UB push work Single arm half kneeling landmine press x 6-8/side **using last week’s weight Single arm tricep kickbacks x 8-10/side…
Sunday A) Capacity Sunday Minute 0-5:00 machine of choice :30 tough pace :30 easy pace minute 5:00 – 10:00 amrap 10 wall balls 100′ sled push minute 10:00-20:00 400m run 45 devils press, 35/25#/h 400m run minute 20:00-30:00 500m row 100 sit ups 500m row minute 30:00 – 40:00 slow controlled amrap 10 db hinged…
Saturday. A) Workout. Teams of 2 Every 4:00 for 3 rounds 450m run then 50.40.30.20.10 K2E dB S2OH 50/35# [one db] then 3k row B) superset. 6-10x weighted or strict dips 10/side db rows x2-4 sets then 100 banded tricep ext 100 baned curls
Friday A) Zercher box squats. staying around a 80-85% feel today squating to a box below parallel 3 reps x 3 working sets B) B-stance db RDL. x7/side x 3 sets same weight as last week for all working sets C) Workout. – hitters – 42-30-18 reps for time of: weighted sit ups w/ 20/10#…
Thursday A) pressing work. Incline banded barbell bench press 80% of last week’s single w/ the band 3×3 working sets B1) STRICT PULL UPS As many reps as possible for 3 sets rest :10 B2) banded kb gorilla rows x20 reps – alteratning -x 3 sets rest :60 C) Close Grip Barbell Floor Press 8…
Wednesday A) Clean and Jerk. final build from past 3 cycles here squat clean + split jerk This week work up to a 90% feel w/ perfect form for 2 good hits here B) Workout. 2 rope climbs 100′ double kb front rack carry 400m run x20:00 C) finisher work. 10-20 deficit push ups 20…
