M5W4D3

Medium Lift Day

Back Squat 60%/4, 70%/3, (80%/3)x3

Muscle Snatch 60%/3, 70%/3, 75%/3, (80%/3)x2

Super Set

Bench Press 60%/5, 70%/5, (85%/5)x3

Max rep Pull ups

M5W4D2

Heavy Lift Day

Front Squat 60%/5, 70%/4, (80%/4)x4

Power Clean 60%/5, 65%/4, 75%/4, (85%/4)x2

Hang Power Snatch 75%/4, (85%4)x2

Super set

Push Jerk 60%/3, 70%/3, (85%/3)x6

Weighted Chins 3 sets of max weight on 4-6 reps

M5W4D1

Practice and school start this week so we're going to go a bit light, only three days lifting, no met-cons.  Listen to Shack and wear your practice kits!

Medium Lift Day

Back Squat 60%/4, 70%/3, (80%/3)x3

Hang Clean 60%/3, 70%/3, 75%/3, (80%/3)x2

Super set

Bench Press 60%/5, 70%/5, (85%/5)x3

Bent Over Rows (85%/5)x3

M5W3D5

Medium Lift Day

Back Squat 60%/4, 70%/3, (80%/3)x3

Muscle Clean 60%/3, 70%/3, 75%/3, (80%/3)x2

Super set for last three sets only

Bench Press 60%/5, 70%/5, (85%/5)x3

Bent over Rows (85%/5)x3

Endurance

1:2 work to rest ratio

100m

rest

200m

rest

400m

rest 

X3

M5W3D4

Heavy Lift Day

Front Squat 60%/5, 70%/4, (80%/4)x4

Clean 60%/5, 65%/4, 75%/4, (85%/4)x2

Snatch 75%/4, (85%4)x2

Super set

Push Press 60%/3, 70%/3, (85%/3)x6

Wide Grip pull ups, max reps.

M5W3D3

Met Con

Tabata Push.

Using the tabata interval (20 sec on, 10 sec. rest X8), push either a prowler sled or your car (in a parking lot, put it in neutral).  Repeat 3 times, resting 4 minutes between each set of tabata intervals.  If pushing a car, feel free to do this in teams of two.  I also recommend having someone in the driver's seat to stop the car during rest/avoid running into things.

M5W3D2

Heavy Lift Day

Back Squat 60%/5, 70%/4, (80%/4)x4

Hang Power Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2

Hang Power Clean 75%/4, (85%4)x2

Super set

Bench Press 60%/5, 70%/5, (85%/5)x3

Weighted Chin Ups 60%/5, 70%/5, (85%/5)x3

M5W3D1

On the minute for 12 min. Deadlift 2/85%  5 push ups

then

On the minute for 12 min run 5-10-5 shuttle  5 push ups

M5W2D5

Medium Met-Con Day

5 rounds

Max Reps Body Weight Front Squat (whatever your body weight is, load the bar with that much weight)

Max reps Chin Ups - close grip (hands should be inside of shoulders)

M5W2D4

Heavy Lift Day

Back Squat 60%/5, 70%/4, (80%/4)x4

Power Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2

Power Clean 75%/4, (85%4)x2

Push Press 60%/5, 70%/5, (85%/5)x3

Snatch Pull 95%/3, 105%/3

M5W2D3

Medium Lift Day

Back Squat 60%/4, 70%/3, (80%/3)x3

Muscle Snatch 60%/3, 70%/3, 75%/3, (80%/3)x2

Bench Press 60%/5, 70%/5, (85%/5)x3

Pendlay Rows (85%/5)x3

Endurance: 

1:1 work to rest ratio

20m

rest

40m

rest

60m

rest

80m

rest

100m

rest

120m

rest

140m

rest

160m

rest

180m

rest

200m

rest

180m

rest

160m

rest

140m

rest

120m

rest

100m

rest

80m

rest

60m

rest

40m

rest

20m

M5W2D2

Met-Con
1min. on, 1 min. off repeat five times (total of 5 mins work, 5 mins rest)
During minute on cycles, perform max reps of burpee kettlebell snatches.  See video of combine for example.
Score using the least amount of reps completed in any of the 1 min work sessions.

M5W2D1

Heavy Lift Day

Front Squat 60%/5, 70%/4, (80%/4)x4

Clean 60%/5, 65%/4, 75%/4, (85%/4)x2

Snatch 75%/4, (85%4)x2

Rack Jerk 60%/3, 70%/3, (85%/3)x6

Clean Pull 95%/4, 105%/4