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Weekly Work

Monday

Squat – Work up to a heavy double
Deadlift from 2″ def (speed) 55% x 2 x 10
GHD Hip Extension x 10-12 x 5

800m x 1, 400m x 2, 100m x 4. Rest 3 minutes b/tw each.

Tuesday
Bench Press – heavy double
BTN Shoulder Press x 6-8 x 5
DB flyes x 6-8 x 4
Skull Crushers x 6-8 x 4

Wednesday
Weighted Chin Ups x 2 x 15. Rest 1 minute b/tw sets
Bent Over Rows x 6-8 x 5
Upright Rows x 8-10 x 4

Row 500m for time. Go sub (1:44) or go again. Go sub (1:49) or do another.
Thursday
Rest

Friday
Deadlift w/ chains*(40-60lbs) x 80% x 4-6 x 5 – If no chains increase to 82%.
Front Squat x 6-8 x 5
Jumping Lunges x 6 x 5 – rest 30 seconds b/tw sets
Row as far as possible in 12 minutes + Run as far as possible in 18 minutes

Saturday
Rest

Sunday
AMRAP (Push Press x 5 + Pull Ups x 5)

Easy pace 4 mile Run

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