Friday: 070717 (1-5)


Warm-up:

MetCon:
Warm-up to 81% of Max HR – Recover to 67% HR

AMRAP 20:
200m Run
5 Pullup
10 Pushup
15 Air Squat
Recover to 67% of HR

Cool down to 81% of Max HR – Recover to 67% HR

Post Total number of rounds to comments:

Saturday: 150131


Pull Exercise: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Barbell Row:
Clean High Pull:
Clean Pull:
Deadlift:
Deficit Deadlift:
Hang Clean High Pull:
Hang Clean Pull:
Hang Snatch High Pull:
Hang Snatch Pull:
Good Morning:
Pendlay Row:
Rack Pull:
Romanian Deadlift:
Snatch-Grip Stiff-Legged Deadlift:
Snatch High Pull:
Snatch Pull:
Speed Pull:
Stiff-Legged Deadlift:
Weighted Pullup/Chinup:
Yates Row:

MetCon:
“The Chief”

AMRAP 3:
3 Power Cleans (135/95#)
6 Pushups
9 Air Squats

Rest 1:00 minute. Repeat for a total of 5 cycles.

Post rounds completed for each cycle:

Wednesday: 130605 (2-5)


WEEK 2: Day: 5

DE Lower:
1. Speed Squats: 10×2 (#)

Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise

MetCon:
AMRAP 10:

10 Box Jumps 24/20″
10 Pushups
10 Kettlebell Snatches 1 Pood (5 each arm)

Post total number of rounds to comments:

Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Tuesday: 130305 (4-1)


WEEK 4: Day: 1

ME Upper Body:
Seated Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
AMRAP 10:

3 Power Cleans 115/85#
6 Pushups
9 Air Squats

Post total number of rounds to comments:

Assistance:
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.

Thursday: 130221 (2-5)


WEEK 2: Day: 5

DE Upper Body:
Paused Speed Bench: 8×3 @ 55% of 1RM (#)

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Chest Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
For time:

Pullups (21-15-9)
Pushups (42-30-18)
Air Squats (42-30-18)
Double Unders (42-30-18)

Post time to comments:

Assistance:
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.

Wednesday: 130213 (1-5)


WEEK 1: Day: 5

DE Upper Body:
Paused Speed Bench: 8×3 @ 55% of 1RM (#)

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Chest Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
AMRAP 10:

3 Thrusters 115/85#
6 Pullups
9 Pushups

Post total number of rounds to comments:

Assistance:
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.