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WEEK NINE

WEEK 9

 

Day 1
AM

Squat

*hit a heavy single after sets

(Then)

Bench

*after last single rep out weight with slingshot
5 reps at 30-40%

3 at 75%

3 at 85%

Max reps at 90%

3 Rounds:

-Max Dips

-Max Chin ups
-Abs X 20
-Neck X 10

PM
Walk for 40 min on a decent incline

*30#+ vest

Day 2
AM 

Power clean

(Then)
Deadlift

 

5 reps at 30-40%

3 at 75%

3 at 85%

Max reps at 90%
Find a new log clean 1 rep max

3 Rounds:

-Unilateral DB incline press x 15
-Fat bar curls x 15
-Reverse hypers x 25
-Chained grenade tricep ext x 30

PM
Walk for 40 min on a decent incline *30#+ vest

Day 3
AM

Front Squat

(then)
Press

5 reps at 30-40%

3 at 75%

3 at 85%

Max reps at 90%

(Then)

Work up to heavy singles on both

3 Rounds:
-Log row X 15
-Arnold press X 15
-Choice abs X 20

PM

Walk for 40 min on a decent incline

*30#+ vest

Day 4
Highland games practice

Work up to heavy 60′ yolk walk
Sled pushes X 8

*moderate weight, target explosiveness

 

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