Tuesday GS&C
Deadlift 5-3-1+
Use the heaviest weight you can for each set.
Rest as needed between sets.
Loading should be heavier from last week.
2 Rounds For time:
30 Box Jump Overs
20 Deadlifts
STRENGTH SQUAD PROG
Deadlift Max Effort & Pull Giant Set
Monday GS&C
Push Press 5-3-1+
Use the heaviest weight you can for each set.
Rest as needed between sets.
Loading should be heavier from last week.
Week 4 of 6
Strength | 5-3-1 Cycle
Complete as many rounds as possible in 16 mins of:
Run, 400 m
10 Shoulder-to-Overheads
40 Walking Lunges
Saturday GS&C
For time:
40 Bike Calories
40 Wall Balls
15 Push-ups
30 Bike Calories
30 Wall Balls
15 Push-ups
20 Bike Calories
20 Wall Balls
15 Push-ups
10 Bike Calories
10 Wall Balls
15 Push-ups
5 Bike Calories
5 Wall Balls
15 Push-ups
Friday GS&C
Deadlift 3-3-3+
Use the heaviest weight you can for each set.
Rest as needed between sets.
Week 3 of 6
Strength | 5-3-1 Cycle
DT
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Thursday GS&C
Partner Workout
Complete as many rounds as possible in 30 mins of:
120 Row Calories
100 Box Jumps, pick height
80 Toes-to-something
60 Pull-ups/ Ring Rows
Athlete Instructions
Complete in teams of 2.
Pull-Ups / Ring Rows
P1 works while P2 rests. Split work as needed.
Strength Squad Programming:
Bench Press Max Effort & Squat Giant Set