week 3/15: toning it down a bit this week, kinda

#1
Deadlift 5-5-5-5-5 (up to an easy heavy, no maxing)
superset with 10 ghr (or 15 ghd hip ext)

for time:
400m run, 30 wall ball
400m run, 30 wall ball, 30 pull up
400m run, 30 wall ball, 30 pull up, 40 GHD sit up
400m run, 30 wall ball, 30 pull up, 40 GHD sit up, 50 KB SDHP 32/24kg

#2
row 5k for time

#3
back squat 10-10-10-10RH
superset with 15 bicep curl to arnold press and then a 45 sec plank hold

15 min amrap
10 single DB devils press 50/35#
20 push up
50 double under

#4
EMOM x 10 mins: 2 power clean + 2 push jerk (any #)
EMOM x 10 mins: 1 power clean + 2 split jerk (any #)

6 rounds
2 mins: 10 cal bike, 15 aKBS, max reps pull ups in remaining time 
rest 1 min

#5
weighted step up 5-5-5-5-5/leg
superset with weighted step back lunges 5-5-5-5-5/leg
*any weight

db bench press - 5 min amrap at any # you choose

12 min amrap
5 toes to bar
5 hang power snatch 75/55
5 toes to bar
100m run


Leave a comment