Week of July 27, 2015

This next wave will focus on building up your minimum strength and endurance. High skilled exercises are implemented as assistance and must be done as work - NOT A WOD.  Again, warm up as needed and do not forget to cool down/ stretch!

Day 1:

A:
1RM Box Sumo Box Squat with Bands

B:
80% For Max Reps

Assistance:
- 4 x 15 Dimmel Deadlifts
Super Set
- 4 x 5 Depth Box Jumps
- 10 min 40m prowler sprints- rest as needed (95/50)
- 3 x 15 GHD Situps and 15 GHD Back Ext.

Day 2:

A:
5 Rep max bench

B:
85% for max reps

Assistance:
- 3 x 25 DB row 50/30
- 3 x 1 min max alt KB seesaw press
super set
- 1 min max chin ups
(rest 1 min)
- 3 x 30 Hammer curls

Day 3:

A:
5 x 1 min Max box Squats using 40%
rest 1 min

B:
5 x 8 Weighted lunges ( 205/135)

Assistance:
- 4 x 15 Dimmel Dl - 135/95
super set
- 4 x 3 HIgh box jumps
rest 1 min
- 10 min VERY HEAVY sled walks (Note weight used. Attached around hip)

Day 4:

A:
Floor Press 15x3x 65%

Assistance:
- 4 x Unbroken CTB ***do an amount you can do for all sets***
- 4 x Unbroken strict HSPU ***do an amount you can do for all sets***
- 30 Muscle Ups In as fewest sets - NFT- Keep Track of your Reps and Sets

AOD