May 26 - 30, 2014

Day 1
Lift
A. Squat
4 x 3 (Use 95% of 1 RM weight for all 4 sets)
1 x AMRAP @ 75% of 1 RM

B1. Glute Ham Raise 4 x AMRAP (Max 8)
B2. Pull Throughs 4 x 25

C. Sprints 4 x 100 m Sprint 100 m slow walk back to start.


Conditioning
AMRAP 4 Minutes
10 Front Squat
100 m run
rest 1 minute
AMRAP 3 Minutes
5 Front Squats
50 m run

Day 2
Lift
A. Push Jerk or Split Jerk
4 x 3 (Use 95% of 1 RM weight for all 4 sets)
1 x AMRAP @ 75% of 1 RM

B1. Close Grip Bench Press 4 x 5-7
B2. Lateral Hand Stand Wall Walks 4 x 16'-20' (8'-10' switch directions go back 8'-10')

Conditioning
12 - 9 - 6 - 3 For Time
Overhead (No racks - bar must start from the floor for entire workout)
Box Jump (24/20)

Day 3
Lift
A. Deadlift
4 x 3 (Use 95% of 1 RM weight for all 4 sets)
1 x AMRAP @ 75% of 1 RM

B1. Kroc Rows 4 x 6-8/side
B2. Hollow rock 4 x 30 sec

C. Resistance Brand Sprints 6 x 50 m sprint 100 m walk

Conditioning
For Time
75 Double Unders
75 Sit Ups
50 Plyolunge
50 Pull Ups

Day 4
Lift
A. Bench Press
4 x 3 (Use 95% of 1 RM weight for all 4 sets)
AMRAP @ 75% of 1 RM

B1. Incline DB Press with Rotation 4 x 6-8
B2. Hammer Curls  4 x 8-10

Conditioning
6 rounds of 15 sec  on 20 sec off
Push Ups
Bear Crawl
Dips

Day 5
Lift
A. Hang Power Clean.Hang Clean 6x1.1

B1. Thruster 4 x 5
B2. Plate Squat Press 4 x 12

C. Speed Drill - Forward run there & backward run back.  10 m /20 m / 30 m / 40 m

Conditioning
For Time
500 m row
400 m run
50 Wall Ball Shots

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