A Weeks Gym Prescription + Spiritual Work

Monday

A. Back Squat: 10, 10, 10

+

B. AMRAP in 8:

8 Thrusters (95/65)

8 Pull-Ups

….rest 3 min. In b/t

C. AMRAP in 8:

8 Reverse Lunges (95/65)

8 Burpee Bar Hops

+

D1. Bent Over Rows: 3 x 10; rest 15 sec.

D2. Ring Plank Holds: 3 x 60; rest 60 sec.

+

E. 12 min. walk in scenery (prayer / gratitude)

Tuesday

A. In 7, build to a tough single in the power clean (technique work / get loose with bar)

+

B. 5 sets of:

Row 400 meters

12 Dead Lift (155/105)

36 Double Unders / Heavy Jump Rope

18 KBS (70/55/35)

…….rest 2 min.

+

C. Bench Press: 10, 10, 10, 10

D. Send out 3 healthy text messages..

NOTE: On B, you are trying for 5 consistent times.

Wednesday

A. Front Squat: 10, 10, 10

+

B. AMRAP in 15 (TEST):

30 AB Calories

30 Wall Balls

30 Burpee Box Jumps (20)

…rest 3 min.in b/t

C. AMRAP in 15 (TEST):

30 Calorie Rows

30 Balls Slams (30/20)

30 Goblet Russian Step Ups (55/35)

+

D. 75 anchored weighted Sit-Ups For Time

Thursday

A. 7 min. Jog @ z1 pace

+

B. 5 sets of:

100 yard hill sprints

…….rest is slow walk down

+

C. 12 min. Walk (audiobook)

NOTE: Find a hill that you can jog to and then sprint up it 5 times. Working on gratitude and prayer the entire way.

Friday

A. In 10, build to a tough single in the power snatch (technique work / get loose for B)

+

B. 7 sets of:

7 AB Calories

7 TnG Power Snatch (95/65/55)

7 Burpee Bar Hops

…….rest 90 sec.

+

C1. RDL: 4 x 8

C2. Strict HSPU / Strict Press: 4 x 8-12

NOTE: Again—on B—we are looking for consistency.

Saturday

A. 30 minute jog @ Z1 pace (bundle up and make it happen)

B. 30 minutes of reading

C. Say an out loud prayer