Monday GS&C
ON A 20:00 RUNNING CLOCK…
5×3 Bench Press
Week 1 of 3: Prep for Powerlifting Potluck, aim to increase load from last week
As many reps as possible in 9 mins of:
10 Bike Calories
4 Alternating Dumbbell Devil Press
10 Bike Calories
6 Alternating Dumbbell Devil Press
10 Bike Calories
8 Alternating Dumbbell Devil Press
…
Continue adding 2 Alternating Dumbbell Devil Press until time expires.
Saturday GS&C
20 MIN AMRAP
10 Pull-ups/ Ring Rows
20 Push-ups
40 Air Squats
FINISHER: 3 ROUNDS
20 DB Slides
15 Weighted Sit Ups
15/15 Pallof Press
Friday GS&C
ON A 20:00 RUNNING CLOCK…
Build to a 1RM Clean & Jerk
Complete as many rounds as possible in 8 mins of:
5 Power Clean & Jerks
Run, 100 m
Thursday GS&C
ON A 20:00 RUNNING CLOCK…
5×3 Bench Press
Week 1 of 3: Prep for Powerlifting Potluck
16 MIN EMOM:
MIN 1: :45 Bike Calorie
MIN 2: :45 Jump Rope
MIN 3: :45 Bike
MIN 4: :45 Toes to something
STRENGTH SQUAD
Strict Press and Accessories
Wednesday GS&C
4 rounds, 3 mins each, for max reps of:
Row, 400- 500 m
max reps in remaining time Burpees
Rest 1:30
POST WORKOUT STRENGTH
DB or BB Front Rack Reverse Lunge : 16-16-16-16