113020-120420




Monday 113020


STRENGTH

BACK SQUAT

1x4 @ 70-75% (Moderate) of 2RM

1x4 @ 75-80% (Mod)

1x4+ @ 80-85% (Mod-Heavy)*


As many reps as possible w/o failure...no more than 8-10.


(Score is Weight)


WORKOUT

2 SETS

15-12-9

Front Squat (115/75)|(75/55)

Burpee Pull-Up


-Rest 1:00 b/t Sets-


Tuesday 120120


STRENGTH

ON A 15:00 RUNNING CLOCK...

4x5

Deadlift*


*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.


(Score is Weight)


WORKOUT

AMRAP x 7 MINUTES

8 Deadlifts (185/135)|(135/95)

12 Alt. DB Hang Snatch (50/35)|(35/20)

24 Double Unders


-Rest 1:00 b/t Sets-


AMRAP x 7 MINUTES

8 Deadlifts

12 Alt. DB Hang Snatch

24 Double Unders


(Score is Rounds + Reps)


Wednesday 120220


STRENGTH

EMOM x 10 MINUTES

3 Hang Power Cleans

+

2 Front Squats


*Increase weight every other round. Keep weight moderate.


(Score is Weight)


WORKOUT

EVERY 4:30 x 3 SETS

400m Run

20 Up-Downs

15 Hang Power Cleans (95/65)|(65/45)

Max Alt. V-Ups with the remaining time.


(Score is Reps)


Thursday 120320


OPTIONAL POST WORKOUT STRENGTH

3 SETS FOR MAX REPS

1:00 - Box Dips

1:00 - DB Pullover

1:00 - nasal breathing bike


FOR TIME

50/40 Cal Bike

50 Slam Balls (30/20)|(20/10)

50 Walking Lunges

25/20 Cal Bike

50 Push-Ups

25/20 Cal Bike

50 Slam Balls (30/20)|(20/10)

50 Walking Lunges

50/40 Cal Bike


-Time Cap 26:00-


Friday 120420


STRENGTH

ON A 12:00 RUNNING CLOCK...

4x5

Front Squat*


*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.


(Score is Weight)


BENCHMARK WORKOUT


4 SETS

AMRAP x 4 MINUTES*

6 Front Squats (115/75)|(75/55)

8 Pull-Ups

10 Box Jump Overs (24/20)


*Pick up where you left off.


-Rest 1:00 b/t Sets-


(Score is Rounds + Reps)

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335 S Erwin St

Cartersville, Ga 30120

Phone (770)548-4372