Friday: 011918 (1-5)


Warm-up:

DE Upper:
Speed Bench (Bands): 8-10 sets x 3 reps
Superset with Pullups while warming up: 3 sets x 6-15 reps

ME Lower:
Deadlift: Find 1RM
Superset with Chest Exercise while warming up: 3 sets x 6-15 reps

MetCon:
3 Rounds:

Lower Back
Burpee
Rest after each round

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Tuesday: 011618 (1-2)


Warm-up:

DE Lower:
Speed Squat (Bands): 8-10 sets x 2 reps
Superset with Rows while warming up: 3 sets x 6-15 reps

ME Upper:
Close-Grip Bench Press: Find 1RM
Superset with Unilateral Leg Exercise while warming up: 3 sets x 6-15 reps

MetCon:
3 Rounds:

Triceps
Burpee
Rest after each round

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Thursday: 111617 (2-4)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Power Snatch: Find 1RM

DE Upper:
Speed Bench (Bands Down): 40%x3x5-10

MetCon:
3 RFT:

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Tuesday: 111417 (2-2)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Hang Power Clean: Find 1RM

DE Lower:
Speed Squat (Bands Down): 55%x2x5-10

MetCon:
3 RFT:

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