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WEEK FIFTEEN

WEEK 15

 

Day 1

Squat

(then)
Bench

-5 reps at 40%

-5 reps at 50%
-3 reps at 60%

-3 reps at 70%

-reps at 80%

-Max repos at 90%

3 Rounds:
-10 x back squat @ 60%
-Max dips

-Max chins
-20 x abs

For time:
30 axle clean and press @ 225

Day 2

AMRAP for 25 minutes:
-200yd 50# farmers carry
-50yd reverse sled drag
-50yd sled push

Day 3

Clean

(then)
Deadlift

-5 reps at 40%

-5 reps at 50%
-3 reps at 60%

-3 reps at 70%

-reps at 80%

-Max repos at 90%

3 Rounds:
-10 x DB unilateral incline press
-10 x fat bar curls
-20 x reverse hypers
-20 x chained grenade tricep extensions
-30 x TKE

Day 4

15 EMOTM:
1st min – 2 x log clean at 225#
2nd min -25 x double unders
3rd min – 20 x KB swings @ 70#

Day 5

Front Squat

(then)
Press

-5 reps at 40%

-5 reps at 50%
-3 reps at 60%

-3 reps at 70%

-reps at 80%

-Max repos at 90%

3rds
50yd frame carry
10x bb row (5/5) 15x  seated log press

3 Rounds:

*all exercises are shooter’s choice
-20 x biceps
-20 x triceps
-20 x Abs

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