Tues July 28, 2015
A. Back Squats – 3 x 5-8 (Double Progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
B. Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)
***Choice of DB/KB, Front rack or Back rack with barbell
C. 8 min to work up to challenging weight:
2 reps of Hang Squat Clean
D. 3 Rounds for time (10 min cap):
20 Hang squat cleans
60 Double-unders
L1 - 45/33 lbs, 10 DU or 100 single-unders
L2 - 75/55, 30 Double-unders
L3 - 95/65 lbs
L4 - 110/75 lbs
C. Box Step-ups (complete all reps with one leg, then all reps with opposite leg)
Reps 15-12-9 (increasing weight) – Load in different manner than Split Squats
D. Single Leg RDL (load with DB in working hand) – 3 x 12-15 (moderate weight)
E. 2 Rounds:
15 Goblet Squats
15 Single-leg Calf Raises with each leg (deficit)
Mon July 27, 2015
A. Bench – 3 x 5-8 (double progression)
B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. AMRAP 6 min – Burpee Box Jumps
Rest 6 min
D. AMRAP 6 min:
Reps 3-6-9-12-15-18-21 etc…
Ring Dips
TTB
L1 – Burpee step-ups, Bench Dips on box, Knees to elbows
L2 – BBJ 24/20’’, Dips/TTB reps 1-2-3-4-5-6-7 etc…
L3 – BBJ 24/20’’, Dips/TTB as written
L4 – BBJ 30/24’’. Dips/TTB as written
C. Flat FB Flies – Reps 15-12-9-6 (increasing) + Drop set on final set
D. Push-ups – 3 sets of 10-15 reps (scale as needed to hit failure in rep range)
E. Incline DB Tricep Extensions – Reps 15-12-9 (increasing)
Sat July 25th, 2015
A. Standing DB Strict Press – Reps 15-12-10-8 (increasing weight)
***Please DO NOT drop dumbbells
B. AMRAP 22 min:
5 Wall-Climbs
10 Burpee Box Jumps (24/20’’)
15 TTB
20 Wall-Balls
25 KBS
L1 – Knees to elbows, Burpee Step-ups, 14/10# WB, 26/18 KBS
L2 – 15 Knees to elbows (or 8 TTB), 20/14# WB (9 ft), 35/26 KBS
L3 – 20/14# WB (10 ft), 53/35 KBS
L4 – 30/20# WB, 70/53 KBS
Fri July 24, 2015
A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET
B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. 3 Clean Pulls + 1 Power Clean – 8 min to work up to heavy weight
(Focus getting “the scoop”, and finishing on heels with extension but no high pull)
D. Climb as high as possible in 9 min:
Reps 1-2-3-4-5-6-7 etc…
Power Cleans
Muscle-ups
L1 – 85/55, Burpee JUMPING Pull-ups
L2 – 135/85, Burpee Pull-ups (strict if possible)
L3 – 185/110, MU reps 1-1-2-2-3-3-4-4 etc…
L4 – 225/135
C. One-Arm DB Rows – 1 x 12 (moderate), then 2 x 6-8 (heavy)
D. 2 Rounds:
15 DB Pullovers (focus on lat stretch at bottom)
15 Bent-over Barbell Rows (moderate weight)
15 Bent-over Reverse Flies (light)
Rest 2 min
E. BB Curls – 5 reps every 30 sec x 5 minutes (10 sets)
***Use weight you would normally do for 15+ reps
