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Reload Week

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Monday, 12.18.17

All Levels

Back Squat
5. 5. 5. 5. 5. Start at a conservative weight. Continue adding weight as longs as the bar speed is fast, if it starts to grind you are done, or back down for the next set

Conditioning

4 Rounds
Kettlebell Supported Dead Bug Feet Only – 30 seconds
Kettlebell Supported Dead Bug Hands Only – 30 seconds
Dumbbell Walking Lunge + Teapot – 20 yards

Tuesday, 12.19.17

All Levels

4 Rounds
Deadlift – 5, use 65% of your most your 1RM keep the bar moving fast.
Vertical Pulls – Max, change your grip every round (pull up, mix grip both ways, and chin up)
Rest – 3 Minutes

Conditioning

12 minute AMRAP
Bear Crawl w/ Kettlebell Push – 20 yards
Russian Twist – 10 Right/Left
Ball Slams – 10

Thursday, 12.21.17

All Levels

5 Sets, build to the heaviest for the complex
Dumbbell Primal Complex – 4 Squats + 4 R/L Walking Lunges + 4 R/L Step Ups + 4 R/L Reverse Walking Lunges + 4 Squats

Close Grip Bench
5. 5. 5, build to a heavy but fast 5

Conditioning

Elevated Push Ups – 100
Hammer Curls – Every time you break do 10

Friday, 12.22.17

All Levels

5 Sets, build to the heaviest for the complex
Barbell Complex – 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Rack Push Press

Conditioning

15 Minute AMRAP
Landmine Push Press – 10 right
Landmine Push Press – 10 left
Sled Drag – 50 yards
Ring Pull Ups – 10