Bryce and his leg raise target.
Introduction
This week we return to our strength work seeking some 5 rep maxes. Next week we’ll 3 rep max, then another 5-3-2 week, and then we’ll have another conditioning week.
Monday
Strength:
A1. Front Squat 5-5-5-5-5 (Find a 5 rep max)
A2. Strict Pull Ups Max-Max-Max-0-0
If you can do more than 10 chin-ups then add weight. Only do 3 sets of chin-ups, during the last two sets of squats just rest instead of doing chins.
Conditioning
10-9-8-7-6-5-4-3-2-1 reps of:
- DB Snatch (each side)
- Sprint 100 meters and jog back
Scale Up: Do KB snatches instead.
Tuesday
Conditioning
4 rounds:
- 1:00 Row for calories
- 1:00 Rest
- 1:00 Shuttle Sprints
- 1:00 Rest
Score it total calories rowed plus total shuttle sprints (down AND back is 1).
Wednesday
Strength:
A1. Push press 5-5-5-5-5 (Find a 5 rep max)
A2. Walking Lunge With Dumbbells 15 steps
Conditioning:
7 minutes max rounds:
- 7 Push Ups
- 7 Hanging Leg Raises
Thursday
Conditioning:
50 Greyskull Manmakers For Time
The are many version of the dumbbell exercise known as the “manmaker” today we do the version from 50 Greyskull Approved Conditioning Workouts:
- Start standing holding a DB in each hand.
- Place the DBs on the ground and jump back to a plank position.
- Row left, row right, and do a push-up. (Like a renegade row.)
- Jump your feet back between the DBs and standup
- Power clean the DBs and do a push-press
Friday
Strength
A1. Sumo Deadlift 5-5-5-5-5 (Find a 5 rep max)
A2. Perfect Push Up Max-Max-Max-0-0
Conditioning
200 Kettlebell Swings For Time
