Week 10

Monday:

A1. Front Squat @32X1; 4-5; rest 30sec
A2. Handstand Pushup cluster 5. 4. 3. 2; rest 15sec/rest 3mins x 3
B. BB front rack reverse lunge R and L + Push Press x 1/Split Jerk x 3; 

build this complex in 12mins

C. emom – 12mins
odd – DB bench press @31X0; 5-6
even – back ext 12-15

D. Optional - 20 Turkish Get Ups 

Tuesday: 

5 sets 80-90% effort
Dyne .5 Miles
12 box jump overs 24/20″
12 chin ups
12 GHD situps
15 wall balls 20# 10′ target
rest 4mins all sets same pace

Wednesday

BBall 

Thursday: 

A. emom – 14mins
odd – Deadlift 3-4 60% of 1rm + 20 DU
even – MU 2-3
B. emom – 14mins
odd – no push up burpee box jump over 24/20″ 8-10
even – Powe Snatch cluster 1. 1. 1
C. emom – 14mins
odd – PC and jerk 1. 1. 1 60% of 1rm
even – Dyne 15 Cal's 

Friday

Bball 

Saturday A1. push press TnG 4-5; rest 30sec
A2. amrap – 1 CTB chin ups; rest 4mins x 3
B1. close grip bench press @30X0; 4-5×3; rest 30sec
B2. pendlay row @20X0; 4-5×3; rest 3mins
C1. wtd back ext @2022; 6-8; rest 60sec
C2. 10-15 ring dips; rest 60sec x 3
+
Dyne .5m 80,85,90,95% effort
rest walk 2mins x 4
increase effort per set