Monday
A. Front Squat: 8, 8, 6, 6
+
B. 7 RFT (TEST):
10 Wall Balls
10 Pull-Ups
10 Front Rack Lunges (135/95/75)
+
C1. Bent Over Rows: 4 x 10
C2. Ring Plank Holds: 4 x 60 sec.
C3. Hollow Rocks: 4 x 12; rest 2 min.
+
D. Read for 20 minutes (sometime during the day)
Tuesday
A. In 10, build to a tough single in the power clean and push press / jerk (technique work / get loose for part B)
+
B. 3 rounds of:
45 sec. max hang power cleans (135/95)
…….rest 15 sec.
45 sec. max box jumps (step down)
…….rest 15 sec.
45 sec. max calorie rows
……..rest 15 sec.
45 sec. max burpees
…….rest 1 min.
+
C. RDL: 4 x 8
D. Bench Press: 4 x 8
Wednesday
A. Back Squat: 8, 8, 6, 6
+
B. 2 RFT (TEST):
25 AB Calories
25 Thrusters (95/65)
25 KBS (70/55/35)
+
C. Supine Ring Pull-Ups: 4 x 8-12
D. Send out 3 healthy text messages.
Thursday
HILL SPRINTS—Go find a long hill that isn’t too steep
A. 5 sets:
200 yard hill run
…….rest 2 min.
B. Say a prayer / work on gratitude
NOTE: This needs to be a long hill that isn’t too steep but steep enough. A good hill is that new road just off Combe road. I would cry if I drove by and saw people running it.
Friday
A. In 10, build to a tough single in the dead lift (not max—getting loose for B)
+
B. 5 RFT:
12 Push Press (115/75/65—take from rack)
12 Dead Lift (185 / 135)
12 Burpee Bar Hops
+
C. Bench Press: 4 x 8
D. Tabata Sit-Ups—4 min.
Saturday
A. 60 minute walking experience in some hills at a fast pace (audiobook / podcast)
B. Call someone back.
NOTE: park somewhere close to the base of the mountain and head up and walk around in unique spot. Stay present the entire time as you listen to audiobook.
