Monday 17 May 2021

A. Sprint 20yds and back. Rest to recovery. 7x

B. Back squat 3×5 @ add 5lbs to last weeks weight.

C. Press 3×5 @ add 5 lbs to last weeks weight. 

D. Conditioning:

As many times as possible in 10 minutes:

Hand-release push-up 10x

Kettlebell swing 10x

Row 200m

Post weight used and results in comments.

Thursday, 13 May 2021

1.Barbell Back Squat.  3×5.  Add 5lbs to weight used in last workout

2.Close-grip bench press.  3×5. Add 5lbs to weight used in last workout.

3.Conditioning:

Row 500m (goal is under 1:45)

1:45 rest.

6x

Post weight used and results in comments.

Tuesday, 11 May 2021

1.Sumo Deadlift 5×1 add 5lbs to weight used last week.  Rest as needed.  

2.Conditioning:

45 push-ups

400m run

40 push-ups

400m run

35 push-ups

400m run

30 push-ups

400m run

25 push-ups

400m run

20 push-ups

400m run

15 push-ups

400m run

10 push-ups

400m run

Post results and weight used to comments.

Sunday, 9 May 2021

Rest Day.

Eat hard.

3-4x 10-15 min walks following meals.

Post thoughts on this week’s training to comments.

Monday, 10 May 2021

1. Broad jump for max distance.  Rest to recovery. 10x

2.Barbell Back Squat 3×5*. Rest as needed.

3. Press 3×5 

4. Conditioning:

Row 20 seconds at max intensity

Row 20 sec at easy pace. 

6x

*add 5lbs from last squat workout

Post times and weight used to comments.

Friday, 7 May 2021

A.Power Snatch 5×3

B.Conditioning:

B1. Pull-ups 8x

B2. 400m run

6x

Post weight used and results in comments.

Thursday, 6 May 2021

A.Barbell Back Squat.  3×5.  Add 5lbs to weight used in last workout

B. Wide grip bench press 3×5 

C.Conditioning:

21-15-9 in shortest time possible of:

C1. Dumbbell thruster @ 50lbs

C2. Sprawl

Post weight used and results in comments.

Wednesday, 5 May 2021

Juarez Valley Pull-ups

In shortest time possible:

10, 1, 9, 2, 8, 3, 7, 4, 6, 5 pull-ups

Post results to comments. 

Tuesday, 4 May 2021

A. Deadlift 5×1 @ add 5lbs to last deadlift weight

B. Conditioning:

Single arm dumbbell thruster  8x, right

Single arm dumbbell power snatch 8x right

60 yds Sled drag

Single arm dumbbell thruster  8x, left

Single arm dumbbell power snatch 8x leftt

60 yds Sled drag

4x in shortest time possible without compromising safety. 

Post weight used and results in comments.

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