Week of June 15th

Monday - Varied Strength

DB Bench 5, 5, 5, 3, 3, 3, 2, 2
*3 sec count on way down, 3 sec pause at chest

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Drop Set
Skull Crushers

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Tuesday - Periodized Strength

Deadlift 3x3 @ 90% of 1RM

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5 Sets
10 Cossack Squats
15 V-Ups
20 KB Dimmel Deadlifts


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Wednesday - Varied Strength

Prowler Push
Max Bodyweight Kipping Dips
Prowler Push
Max Bodyweight Strict Dips
Prowler Push
Max Weighted Dips (10lb/5lb)
Prowler Push
Max Weighted Dips (20lb/10lb)
Prowler Push
Max Weighted Dips (30lb/20lb) 

Rest 5 mins

Buy Out: 100 Ring Rows

*Prowler distance bay door to bay door and back
*Increase weight on prowler throughout rounds
*Scale dip complexity (rings vs. stationary object) and weight as needed

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Thursday - Periodized Strength

Pause Bench 5x3


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Board Press 3x5