Monday
Focus
Find your 5rm DIP
Perform 4 sets of 5 at that weight and on your 5th set complete MAX REPS.
Workout
AMRAP in 12 minutes7 x Power Cleans
14 x KB Swings
Core
TVA
Hip Extension
Tuesday
Focus
Pullups - EMOM for 10 minutes 5/8 or 10 depending on ability.
Work on your weakest one... bands, strict, rings... etc
Workout
25/15/10
SA DB/KB Push Press
Box Jumps
Burpee
For time..
Core
Russian Twist on SB
Prone Cobra
Wednesday
Focus
Emom for 8 minutes. 80% of 1rm x 2 reps
Don't know your 1rm... then use a form of perceived rate of exertion. an 8 out of 10 should feel pretty close to it being VERY heavy!
Workout
5/10/15/15/10/5 (30 min cutt off)
BB Snatch (light)
Tripel reps - Double Unders
V-sit ups
1st drive way run
Core
SB Flutter Kicks
C's
Thursday
Focus
Deadlift/Pushup 30:30 x 5 (5 minutes)
Workout
25:35 x 7 rounds (21 minutes)
T2B
Touch Jumps
KB SDHP
Core
Foam Roll and Stretch
Friday
Focus
Push Press: Work on technique. Not Strength today.
Emom - 10 reps x 6 rounds
Workout
You go they go - 25 minute cut off
10 x SB Chest Press with DB/KB
10 Paces x Walking Lunges with Plates (Hold on to chest or Over head)
5 x Pull-up
Core
30/30/30 x 3 roundsPlant
Side Plank L
Side Plank R
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