12.25.17 – 12.29.17
[eliteaccordion][elitetoggle title=”Monday, 12.25.17″]
All Levels
Press
5. 5. 5. 5. 5, work up to a heavy 5 for the day
Vertical Pull
4x MAX change grip each set
Conditioning
3 Rounds
Russian Twist – 20
Get Up Sit Up – 20
Sandbag Walking Lunge – 20 yds
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[eliteaccordion][elitetoggle title=”Tuesday, 12.26.17″]
Power Athlete Russian Stim
Back Squat – 2×2, @ 85%, Rest 3 minutes between each set.
Power Clean – 2×8, @ 80%, Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes and do it again.
Rest 3-5 minutes before moving on.
Back Squat – 2×2, @ 85%, Rest 3 minutes between sets.
Power Clean – 2×7, @ 80%, Perform a set of 7 reps. Rest 30 seconds between each rep. Rest 3 minutes between sets.
Rest 3-5 minutes before moving on.
Back Squat – 2×2, @ 85%, Rest 3 minutes between sets.
Power Clean – 2×6, @ 80%, Perform one rep every 30 seconds till you complete the 6 reps. Rest 3 minutes between sets
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[eliteaccordion][elitetoggle title=”Thursday, 12.28.17″]
All Levels
Close Grip Bench
3. 3. 3. 3. 3, work up to a heavy 3 for the day
Bent Over Row
5. 5. 5, work up to a heavy 5 for the day
Conditioning
8 Rounds
100 yard shuttle (5.10.15.20)
Rest 90 seconds
[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Friday, 12.29.17″]
Power Athlete Russian Stim
Back Squat – 2×2, @ 87.5%, Rest 3 minutes between each set.
Power Clean – 2×8, @ 80%, Perform on power clean every 30 seconds till you complete the 8 reps. Rest 3 minutes and do it again.
Rest 3-5 minutes before moving on.
Back Squat – 2×2, @ 87.5%, Rest 3 minutes between sets.
Power Clean – 2×7, @ 80%, Perform a set of 7 reps. Rest 30 seconds between each rep. Rest 3 minutes between sets.
Rest 3-5 minutes before moving on.
Back Squat – 2×2, @ 87.5%, Rest 3 minutes between sets.
Power Clean – 2×6, @ 80%, Perform one rep every 30 seconds till you complete the 6 reps. Rest 3 minutes between sets
[/elitetoggle][/eliteaccordion]
2017 12 24