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WEEK SEVEN

WEEK 7

 

 

Day 1

 

3 Rounds:

*Continually moving, not necessarily for time

-Box Jumps x 5 (at 90% 1 rep max)

-Max Dips

-Max Pull Ups

-10 second wall runs

 

SQUAT

(then)

BENCH

 

-5 x 40%

-5 x 50%

-5 x 60%

-5 x 65%

-5 x 75%

-Max reps at 85%

 

3 sets of 20 reps:

 

-Belt Squats

-Triceps

-Biceps

 

3 sets of 20 reps:

 

-AB wheels

-Pectoral Flys

-Banded pull aparts

 

Day 2

 

3 rounds:

*Continually moving, not necessarily for time

-Jumping split squats x 10

-DB unilateral incline press x 15

-Fat bar bicep curl x 15

-Reverse Hyperextensions x 20

-Chain grenade tricep x 25

 

CLEAN

(then)

DEADLIFT

 

-5 x 40%

-5 x 50%

-5 x 60%

-5 x 65%

-5 x 75%

-Max reps at 85%

 

DAY 3

 

Jump Rope:

-50 singles

-25 left leg

-25 right leg

-50 singles

 

FRONT SQUAT

(then)

PRESS

-5 x 40%

-5 x 50%

-5 x 60%

-5 x 65%

-5 x 75%

-Max reps at 85%

 

3 Rounds:

 

-Rear deltoid kickbacks x 15

-Reverse hyperextensions x 20

-200 ft farmer carry (heavy as possible)

-Heavy KB swings x 10

 

Two days are spent focusing on active recovery  withe yoga and/or foam rolling, as well as low impact cardio – incline walking, rowing or swimming.

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