Monday 5/2/16
Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1
*Goal is to increase weight each set
**Begin with the end in mind, think about where you want to finish your last back squat and work backwards from there.
Tuesday 5/3/16
5 rounds for time of:
400 meter run
5 burpee muscle-ups (rings)
Wednesday 5/4/16
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55
From 5:00-10:00 use 95/65
From 10:00-15:00 use 115/75
Continue adding 20/10 lbs. every 5 minutes for as long as you are able.
*Compare to 12/2/14
Thursday 5/5/16
6 x 200 meter sprints
Rest 90 seconds between efforts
Friday 5/6/16
As many reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans 155/105
Saturday 5/7/16
“Maisie”
7 rounds for time of:
6 deadlifts 225/155
15 wall ball shots 20/14
Sunday 5/8/16
3 rounds for time of:
10 ring dips
20 overhead walking lunges 75/45
30 russian twists 20/14