Week of August 10, 2015

This week is tough so do what you can do and rest as needed. Next week is de-load week so train accordingly.


Day 1:

A:
1RM Deadlift using chains and bands
B:
Max Reps @ 90%
Assistance:
- 4 x 15 Dimmel Deadlifts- Add weight
Super Set
4 x 5 Depth Box Jumps - add height
- 5 min 40m prowler sprints - add lots of weight
- 3 x 15 Weighted GHD Situps and 15 GHD Back Ext.

Day 2:

A:
2 Rep max bench
Then 1 RM using slingshot
B:
80% of 1RM using slingshot for max reps
Assistance:
- 3 x 25 DB row 80/45
- 3 x 1 min max alt KB seesaw press - use heavier weight
super set
- 1 min max chin ups
(rest 1 min)
- 3 x 20 Hammer curls -use heavier weight

Day 3:

A:
7 x :20 Max Back Squats using 60%
Rest :80
(Score total  reps) use your max from 8-10 weeks ago

B:
6 x 8 Weighted lunges ( 225/135)
Assistance:
- 4 x 15 Hang Power Clean ( at knee) - 135/95
super set
- 4 x :30 jump lunge
Rest 1 min

- 5 min HEAVY SuitCase carry - Every 25m - 5 Box Jumps

Day 4:

A:
Floor Press 15x3x 75%
Assistance:
In as fewest set: 15 Weighted Muscle ups (25/12)
-REST-
Test: Max Unbroken Pullups
Test: 75 Hand Realease pushups For time

AOD