Week 5

Monday: Bending abs + speed squts + al power

A. Deadlift from deficit 5 reps x 5 sets rest 2:30 min

B. 10 min EMOM 2 Front Squats @60% + chains (if no chains do 70%) focus on speed out of the bottom.

C. Med ball hamstring curls 10-12 reps (if you hit 12 'easily' switch to single leg med ball curls 8-10 reps/leg); rest 60s x 3 sets

d. 150m Sprint ALL OUT rest 3 minutes x 5

Tuesday: Press structural + scap development + Oly tech work + Gymnastic intervals

A. Push Press @31X3 6-8 reps; rest 2:30 x 4 sets

B. Bent over DB rows on bench @ 30X1; 6-8 reps/arm rest 60s btw arms

C. Banded face pulls @2222 10-12 reps rest 2 minutes

D. Tall jerk 5 reps x 5 sets rest 90s

+

3 sets of 5 unbroken ctb pull ups for time

rest 2 minutes x 3 sets

Thursday: Bending abs + kbs + squat endurance + scap developement

A. RDL w/bar @40X1 5 reps x 5 sets rest 2:30

B. KBS cluster 15.15.15 rest 3 minutes x 3 sets

C. Wallball Ladder 40-30-20-10 reps unbroken, rest 2 minutes between sets

D. Cuban Press 10-12 reps; rest 90s x 3 sets

E. Powell Raise on incline bench 12-15 ea arm; rest 60s btw arms x 3 sets

Friday: MM MAP emphasis on power development + oly tech work

A. Squat Snatch + OHS - work up to a moderately tough single in 10 Minutes

+

5 sets:

15 Push Press 95lb

15 burpees

30 double unders

250m run

Rest 3 minutes

Saturday: Horitzontal press endurance + isometric work 

A1. Push up amrap -5;no rest right into A2

A2. FLR; accumulate 60s; rest 2 minutes x 3 sets

B1. 5 strict HSPU; no rest right into B2

B2. Hand stand hold; accumulate 30s rest 2 minutes x 3 sets

C1. Hollow body hold; accumulate 60s; rest 30s

C2. Arch body hold; accumulate 60s; rest 60s x 3 sets