M6W1D5

Lift Day 3
Back Squat 3X4 80%
Push Jerk 5X3 80%
Weighted Walking Lunges 3X10 (5L5R) with 40% of 1RM back squat
Thrusters 3X5, work up to 5 rep max

Core Work
2x
20 med ball toss sit ups w/20lbs
20 med ball lateral toss (feet off ground
Dead Bugs - (45 sec, alternate leg and arm, 45 sec, same leg and arm)

M6W1D4

Conditioning Day 2


2 min max rep burpees
1 min rest
2min max 15 yd shuttle runs
1 min rest
2 min max reps jumping squats
1 min rest
2 min max 15 yd shuttle runs
1 min rest
2 min max reps squats

M6W1D3

Lift Day 2


Front Squat - 3X5 80%
Push Press - 3X5 80%
Hang Power Clean 5X3 85%
Bent Over Row 5X5 80%

Core Work
Total 3 minutes of "L" sit hold.  For the "L" sit, hang from a pull up bar and hold your legs out parallel to the ground, putting yourself in an "L" shape.  The clock only runs when you are holding your position.  If your legs fall below parallel, stop counting the time.  Try and keep your legs up for at least 20 sec at a time.  If you must drop your legs more than 12 times, you incur a 5 burpee penalty for each time they drop over 12 times.

M6W1D2

Conditioning Day 1
Tabata Run - Horrible version

Tabata intervals are 8 sets of 20secs max intensity (run as fast/far as possible) followed by 10 secs rest.  One complete set of Tabata intervals will take 3min 50sec.
For our terrible Tabata we will have three special conditions.
1. This will be performed while wearing a weight vest or a well fitting backpack filled with weight.  20-35lbs is recommended.
2. All rest periods will be spent lying face down.  You must jump to your feet at the start of each work period.

3. After completing the first set of Tabata runs, you will rest 2 minutes and go again with a second set of Tabata runs.

M6W1D1

Practice is back in full swing so we will be reducing our workout volume to 3 lifting days per week and 2 conditioning days per week.  


Lift Day 1:
Back Squat - 3X5  80%
Bench Press - 3X5 80%
Hang Snatch - 5X3 85%
Weighted Chins - 5X4-6 85% (4-6 means range of 4 to 6 reps.  If you get 6 or more, add weight)

Core Work:
2X
20 V-Ups with 20lb plate
20 Berry pickers w/ 20lbs (sit on butt, hold feet off ground, touch plate to ground on both sides of body to count 1)
20 weighted sit ups w/20lb

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.