Tuesday: 052317


Warm-up:

Strength: 3-5 sets x 2-6+ reps
Dip

Supplement: 2-4 sets x 6-15+ reps
JM Press

Accessory: 1-3 sets x 6-15+ reps
Triceps Extension

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Thursday: 122216 (2-4)


Warm-up:

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Air Squat
Box Jump
Dip
Handstand Pushup
Lunge
Muscle-Up
Pistol
Pullup
Pushup
Ring Row
Step-up
Tuck Jump

Strength: (Pick One) Work up to x2-6+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

MetCon:
2-4 Rounds:

1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)

Wednesday: 122116 (2-3)


Warm-up:

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

Strength: (Pick One) Work up to x2-6+ @9 RPE
1-3 Board Bench Press
Bench Press
Close-Grip Bench Press
Floor Press
Incline Bench Press
Paused Bench Press
Press
Push Press
Seated Press
Wide-Grip Bench Press

MetCon:
2-4 Rounds:

1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)
3. Conditioning: (Pick One)
400m Run
500m Row

Tuesday: 122016 (2-2)


Warm-up:

Strength: (Pick One) Work up to x2-6+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

MetCon:
2-4 Rounds:

1. Strength: (Use 95% of Above)
2. Conditioning: (Pick One)
800m Run
1000m Row

Wednesday: 121416 (1-3)


Warm-up:

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Air Squat
Box Jump
Dip
Handstand Pushup
Lunge
Muscle-Up
Pistol
Pullup
Pushup
Ring Row
Step-up
Tuck Jump

Strength: (Pick One) Work up to x2-6+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

MetCon:
2-4 Rounds:

1. Conditioning: (Pick One)
400m Run
500m Row
2. Gymnastic: (Use 95% of Above)
3. Strength: (Use 95% of Above)

Tuesday: 121316 (1-2)


Warm-up:

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Air Squat
Box Jump
Dip
Handstand Pushup
Lunge
Muscle-Up
Pistol
Pullup
Pushup
Ring Row
Step-up
Tuck Jump

Strength: (Pick One) Work up to x2-6+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

MetCon:
2-4 Rounds:

1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)

Thursday: 120816 (3-4)


Warm-up:

Gymnastic: (Pick One) Work up to x6-15 @9 RPE
Dip
Handstand Pushup
Muscle-up
Pushup
Ring Pushup

Strength: (Pick One) Work up to x2-6 @9 RPE
Barbell Row
Block Pull
Deadlift
Deficit Pull
Pendlay Row
Romanian Deadlift
Yates Row

MetCon:
2-4 Rounds:

1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)

Wednesday: 120716 (3-3)


Warm-up:

Gymnastic: (Pick One) Work up to x6-15 @9 RPE
Chinup
Muscle-up
Neutral-Grip Pullup
Pullup
Ring Row

Strength: (Pick One) Work up to x2-6 @9 RPE
Front Squat
High-Bar Squat
Low-Bar Squat
Lunge
Paused Back Squat

MetCon:
2-4 Rounds:

1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)
3. Conditioning: (Pick One)
400m Run
500m Row