Week of Apr 27th

Monday - Varied Strength

Sumo Deadlift - 5-5-5

+

Band Resisted Sumo Deadlift - 10-15-20
@ 40%, 35%, 30%

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Wednesday - Varied Strength

Strict Pull Up - 5-5-5-5-5
Bent Over Row - 8-8-8-8-8

*weight the pull ups if needed
*superset the pulls & rows

+

3 x 30ft Seated Sled Pull

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Tuesday & Thursday - Periodized Strength

Russian Squat Program 
WEEK 3

Day 1 - 6x2 @ 80%
Day 2 - 6x6 @ 80%
Day 3 - 6x2 @ 80%

Week of Apr 20th

Monday - Varied Strength

Anderson Squat - Heaviest Set of 5

+

Jumping Back Squats 3 x 15-20
@ 25% of 1RM

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Wednesday - Varied Strength

6 Sets

DB Bench x 5

Strict Pull Up x 5-10 / Ring Row x 10-15

Rest 2-3 mins

*Bench: 5 count on the way down, 3 sec pause @ chest, lockout

Accessory:

3 x 12 Band Pull Aparts


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Tuesday & Thursday - Periodized Strength

Russian Squat Program 
WEEK 2

Day 1 - 6x4 @ 80%
Day 2 - 6x2 @ 80%
Day 3 - 6x5 @ 80%

Week of Apr 13th

Monday - Varied Strength

5 Sets
5 Strict Press
10 Push Press
Max Reps Push Ups

*Go immediately from the strict press into the push press - 15 continuous reps
*Aim for push ups to be between 15-20 reps 
*Rest as needed between sets


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Wednesday - Varied Strength

DB Row
8-8-5-5-3-3-2-1

*Row, Pause 3 seconds at chest, Lower down over 5 seconds, Repeat
*Reps are counted as each arm, so do one side then the other
*Increase weight across the sets

+

3 x 20 Ring Row

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Tuesday & Thursday - Periodized Strength

Russian Squat Program 
WEEK 1

Day 1 - 6x2 @ 80%
Day 2 - 6x3 @ 80%
Day 3 - 6x2 @ 80%

Week of Apr 6th

Monday - Beginner Strength

Deadlift - 5RM

+

10 min EMOM
3 Band Resisted Deadlifts @ 75% of 5RM


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Tuesday - Advanced Strength 

Sumo Deadlift Off Blocks - 2x5, 4x3

+

Dimel Deadlift 3x20



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Thursday - Advanced Strength

1 RM Barbell Box Step Up (24"/20")

+

8 Sets
3 DB Box Step Ups (each leg, 6 total)
Max Distance Prowler Sprint (6 plates, 4 plates)

*Go immediately from the step ups into the prowler
*Run with the prowler, as soon as it turns into a walk, you are finished
*Rest 3-4 mins between sets