CONDITIONING
5 Rounds // 3m on, 1m off // Group of 3-5
:20s Sled Pushes – stop pushing the sled where it is at when the timer is called, the next person in line will sprint to it. After completing your push, you have 10-25 Pushups.(45-135)
STRENGTH
WEEK 3
STR: 3-6×3, then either 50% for max reps or 1-3 heavy singles.
HYP: 4-6×12, then 50% for max reps.
If you want extra cardio, add in 2-4 rounds of Tabata after each lift and follow STR protocol.
*If doing Cleans or Landmine Clean and Press, always do 3 explosive reps, no matter what protocol.
ALL
3×12 DB Row
3x8LR Walking Lunges
3×15 Weighted Situps
| ADV UPPER 3×8-12 DB Chest Presses 3×12-15 DB Flys 3×12 DB Row |
ADV LOWER 3×6-8 Front Foot Elevated Split Squat 3×5-10 Nordic Hamstring Curls 3×12 KB Good Mornings |
ADV POWER 3×3 L/R SA KB Clean and STRICT Press 5×5 KB Swing 3×3 Standing Rotational MB Punch to Floor |
ADV BACK 3x Max Pullups 3×15 Seal Rows 3×10 DB Shoulder Presses |
FINISHER
The Eagle
1 Clean, 8 2KB Squats, 20y Farmer Carry – 8 rounds, without setting the weights down.