Thursday's Workout

GHD situps + 25min Upperbody Sled Dragging 70lbs + flexibility/mobility

Wednesday's Workout

Max Effort Floor Press

5x50%, 3x60%, 2x70%, 1x80%, 1x90%, 1x95%, 1x100% or new P.R.

3x3 Lying Tricep Extentions

6 x 1/2 Max Reps Pullups

5 rounds (Barbell Curls x 15) + Shoulder Complex (front raise + side raise + rear raise) 20 reps each

Farmers Walk: 25 ft and back till almost failure x 3

Tuesday's Workout

GHD Situps, Light sled dragging 25min, Mobility, Flexibility, and Foam Roll.

Monday's Workout

Snatch 10x1 @ 80% / 45s rest

Clean 10x1 @ 80% / 45s rest

Max Effort Good Mornings

Set A New 3 Rep Max P.R.

50% x5 60%x3 70%x2 80%x1 then go for 3rm P.R.

Over Head Squat 5 x 5

30 GHD Raises (however many sets it takes)

Row 500m (set a new P.R.)

Sunday's Workout

Rest

Saturday's Workout

Dynamic Effort Bench 3 grips 8x3 @ 60% /45s rest
Push Press 3x5
5 rounds of (Ring Dips x max reps-2) + (Pullups x 1/2 max reps)
5 x 5 Pendlay Row

Heavy* Farmers Walk (25ft and back x 1) x 3

* We define heavy as a weight that is close to failure in one trip of 25ft and back.

Friday's Workout

Light Sled Dragging + Abs + Flexibility/Mobility Work