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WEEK TWO

Day 1

 

-Squat (the rep scheme)

then

-Bench (the rep scheme)

 

5 x 40%

5 x 50%

3 x 60%

3 x 70%

3 x 80%

3(+) x 90%

 

-2 x AMRAP

Pull-ups/Dips

*Set is complete once the grip gives for pull-ups and cannot complete a concentric dip

3 sets of 20 reps for each targeted muscle

*Exercise is shooter’s choice

Biceps

Triceps

Abs

Neck

 

4 Rounds: 50′ yoke walk

 

Day 2

 

AM workout

 

Press

Power Clean

Front Squat

Deadlift

 

5 x 40%

5 x 50%

3 x 60%

3 x 70%

3 x 80%

3(+) x 90%

 

PM workout

 

3 sets of 10 reps

 

-Band pull aparts

-DB unilateral incline press

-Rows

-Terminal knee extensions

 

3 Rounds

*not for time, but to continually move

 

15 x Ball slams (5 front/5r/5l)

10 x Fat bar curls

10 x Arnold press

20 x Chained tri extensions

 

3 sets of 20 reps for each targeted muscle

-Reverse Hypers

-Neck

-Abs

 

Active recovery for all other days to include but not limited to:

 

-Walking

-Stretching

-Rolling out

-Sprints

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