Week of June 29 2015

Follow warmups of no longer than 20min:

1. 1k row or 5 min jump rope or 1mile run or 100 cal assault bike
2. 5 min of: Upper or Lower body dynamic movements
( A,B,C skip; I,Y,T or ; Plyometric warmups; Sled or prowler work; Kettlebell work ie. TGU, Windmills etc)
3. Necessary 5-10min of: bands/balls/foam rolling in specific areas

Day 1:
A:
1 RM Box Squat (using chains)
B:
80% for max reps
Assistance:
- 3 x 20 Weighted lunges (155/105)
- 4 x 10 Weighted Glute Ham Raise 45#/25#
- 4 x 25 Banded abs

Day 2:
A:
5 rep max Press into 3 rep Push Press into 2 Rep Jerk
B:
90% for max reps ( of best 5RM press)
Assistance:
- 3 x Max reps Weighted pullups (45#/25#)
- 3 x Max unbroken muscleups
- 3 x 1 min max pushups super set into 30 banded pull aparts

Day 3:
A:
10 x 2 x 55% x Dynamic Box Squat (using chains)
B:
5 x 1 x 50%, 2 x 1 x 55%, 1 x 60% x Dynamic Deadlift (using chains)
Assistance:
- 5 x 15 Stiff legged deads (135#/95#)
- 3 x 25 Hypers (Heavy)
- 3 x 10 Overhead situp (95/65)

Day 4:
A:
9 x 3 Bench press ( using Chains)
B:
10 min Heavy Sled push and pulls ( use necessary weight)
Assistance:
5 x 10 (max) Strict Pullups
4 x max Weighted dips ( 45#/25#)
5 x 1 min Max hammer Curls (50#/25#)

AOD