With Murph on Monday, the philosophy for the rest of the week is varied movement with light to moderate weight. After this week we will go back to the basic, work out (squat Monday, bench Tuesday, DL on Wednesday, Oly/Shoulder Thursday). We will work on a 6 week strength building cycle.
Weeks 1 and 2: focused on volume/endurance training 8x12.
Weeks 3 and 4: 5X5 sets. Heavy on week 3 and heavier on week 4.
Week 5: Active recovery and de-load.
Week 6: 5,5,5,3,3,3,1,1,1 PR attempt.
Dynamic warm up
1 mile run
100 pull up
200 push up
300 air squat
1 mile run
Active recovery, go light today on both strengths
Band and dynamic
5 rounds of 7 Bear complex
Landmine row 10 reps after each bench
Tabata ABS/Core! (all planks)
3 rounds 4 moves
Right side plank
Left side plank
Active recovery, go light today, focus on form and ROM.
Easy 800M run or 1000M row
Barbell warm up (focus on stiff leg DL, good morning)
10 cal bike for time (last chance)
Dead lift 5x5
Oblique band twist 8 reps each side after each DL set
AMRAP 15 mins:
DB single leg dead lift 6 per side
8 DB squat clean
PVC, Agility shuttle
Team Strong man, 2 person teams.
Pick a starting station and follow rotation.
2 mins at each station.
Do three rounds.
1 person working one counting reps.
Keep track of reps.
30 sec max rep sit-up challenge
4 Rounds for time
10 Wall Ball
10 Box jump
FridayOpen gym. Pump up day!