MONDAY, JULY 23rd
A. 12:00-27:00
Back Squat 531 Cycle 2 Week 2 (+10lbs from last cycle)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
Complete 3 sets as Active Recovery before working sets - Bench TSpine Mobilization x 10 Pulses
B. 35:00-45:00
5 Rounds for Time:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups (pull-ups OR jumping pull-ups)
Scale to: 5 + 7 reps
Goal Time: 5-10 minutes
C. 50:00-60:00
2 Sets:
Half Kneeling Banded Rotation x 10 reps ea side
Banded Resistance Sit-ups x 20 reps
TUESDAY, JULY 24th
A. 12:00-27:00
Shoulder Press 531 Cycle 2 Week 2 (+5lbs from last cycle)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
Complete 3 sets as Active Recovery before working sets - Hips Pails/Rails x 10
B. 35:00-47:00
For time:
20 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
10 Toes to Bar
18 Wall Ball Shots
9 Toes to Bar
16 Wall Ball Shots
8 Toes to Bar
14 Wall Ball Shots
7 Toes to Bar
Etc... until 10 and 1
Scale to: 10>1 WB along with 10 >1 T2B
Goal Time: 6-12minutes
C. 50:00-60:00
2 Sets:
Bike 10-15 Cals at 45-50rpm
Reverse MB Pike Outs x 10-15 reps
WEDNESDAY, JULY 25th
A. 15:00-33:00
“Interval Nancy”
Every 3.5 minutes for 5 Rounds, complete...
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Scale to: 300m/12 OHS OR 200m/10 OHS
Goal Time: less than 2.5min
B. 35:00-50:00
For 15 minutes, work up to a heavy 1 rep Snatch
*start at 50-60% and work up to as close as 100% as possible within the time frame
C. 55:00-60:00
Double Lax Ball TSpine/Lumbar 5 minutes
THURSDAY, JULY 26th
A. 12:00-27:00
Deadlift 531 Cycle 2 Week 2 (+10lbs from last cycle)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
Complete 3 sets as Active Recovery before working sets - Leg Rock w/ T-Spine Rotation x 10
B. 33:00-41:00
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Push-Ups
Scale to: 15/12/6 reps + 1xBW or 3/4x BW
Goal TIme: 4-9 minutes
C. 45:00-60:00
3 Sets:
Down N Back Mixed Carry (Farmer + Waiter)
Down N Back Alternate Sides
GHD Supine Hold w/ PVC Twists x 30 seconds
Superman Hold x 30 seconds
Hollow Hold x 30 seconds
FRIDAY, JULY 27th
A. 12:00-27:00
Bench Press 531 Cycle 2 Week 2 (+5lbs from last cycle)
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ OR As Many Reps As Possible @ 90%
Complete 3 sets as Active Recovery before working sets - Lunging Hip Flexor x 10
B. 35:00-45:00
Complete rounds of 4, 8, 12, 16, 12, 8 and 4 reps for time of:
Medicine Ball Squat Jumps (20/14lbs)
Burpee over MB (OR MB Burpee Toss to Partner)
Scale to: 10/6lbs or Air Squat, Standard Burpees
Goal Time: 8-13 minutes
C.50:00-60:00
2-3 Sets:
Ring Row Hold x 30 sec
20 Toe Touch Sit-ups
Glute Bridge x 20 reps (empty BB off bench)
SATURDAY, JULY 28th
Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 450/350 Calories of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)