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

+

Drop Set
Skull Crushers

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Tuesday - Periodized Strength

Deadlift 3x3 @ 90% of 1RM

+

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


+


Board Press 3x5

Week of June 8th

Monday - Varied Strength

Push Press 3RM

+ 

10-9-8-7-6-5-4-3-2-1
Push Press @ 70% of 3RM
Arms Only Calorie Row



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Tuesday - Periodized Strength

Box Squat 5x5

+

Sumo Banded Pull Throughs 4x10
*0 count on extension, 3 count on flexion


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Wednesday - Varied Strength

TBD


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Thursday - Periodized Strength

Floor Press 5x5

+

Chain Resisted Skull Crusher 4x15

Week of June 1st

Monday - Varied Strength

6 Sets
5 Back Squats
100ft Prowler Sprint
Rest 3 mins


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Tuesday - Periodized Strength

Sumo or Conventional Deadlift 3x5

+

Band Resisted Speed Deadlift 3x10 @ 60-70% of 5

+

Partner Accessory Work
Partner 1 - 20 Banded Good Mornings
Partner 2 - Hollow Hold
Switch
5 Rounds Each


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Wednesday - Varied Strength

Little "Lynne"

10-8-6-4-2
Deadlift
Front Squat
Strict Press 

Weight Prescription:
Rx: Dead = 1.5 x Body Weight, Squat = 1xBW, Press = 3/4xBW
Scaled: Dead =1xBW, Squat = 3/4xBW, Press = 1/2xBW



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Thursday - Periodized Strength

Bench Press 5x5

+

Band Resisted Bench 3x15 @ 50% of 5

+

5 Sets
0:30 sec ON, 0:30 sec OFF
Skull Crushers (45/35)
Bent Over Rows