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.
Saturday 8 May 2021
Rest Day
Post results in 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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