Perform the workouts below for the next 4 weeks, then move on to the next phase.
Back Squat Pyramiduse the calculator10-8-6-4-3-2-6
Deadlift5x5
5 Set Superset12 Barbell Curl12 Barbell Tricep Extensions:45 rest
Conditioning:
21-15-9
DB Box Step Ups (40/25)DB Walking Lunge Steps (40/25)DB Push Press (40/25)
4 Set Superset10 GHD10 Back Extensions
Tempo Overhead Squats5 x 33 second decent, 1 second pause, stand.
Olympic StrengthSplit Press 5x3 (strict press in a split jerk position)
Split Jerk From Rack7x1
Four Rounds for Time…
200m run7 Power Snatch (115/85)7 Bar Facing Burpees
*push the run and burpees. singles on snatch
Strict Military Press5x8
Push Press3x3
Push Jerk3x1
5 Set Superset12 DB Shoulder Press10 Ts10 Arrows
Conditioning
For Time…10-8-6-4-2
Hang Power Cleans (135/95)Toes to BarCalorie Row
Bench Press5x5
Barbell Row 5x5
Power Snatch3x3
4 Rounds for Time500M Row25 Air Squats
Hang Squat Clean7x1
1 Clean + 2 Front Squat3 Sets
Conditioning 1100 Wall Balls
Conditioning 2:
4 Rounds For Time
3 Min AMRAP / 1 Min Rest
10 Toes to Bar30 Double Unders10 Overhead Squats (75/55)
Back Squat5x5
Clean To Push Press30 Reps
5 Rounds2x Barbell Complex: Power Clean/ Push Press / Back Squat Thruster200m sprint
Conditioning1 mile run-or-3000m row
REST DAY
