Battery Weight Training Week 1
Monday
A. In 10, build to a tough single in the squat clean (technique work)
B. Compete For Time (TEST):
20 Squat Cleans (155 / 105)
30 Goblet Russian Step Ups (55/35)
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C. Bent Over Rows: 4 x 12-15
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D. EMOM x 20:
8 Back Squat (185 / 115)
12 Kipp Pull-Ups
8 Burpee Box Jumps (20)
Rest
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E. Send out 2 healthy text messages
Tuesday
A. In 15, find todays 1RM in the power clean and push jerk.
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B. Every 3 min. X 4:
10 Push Press / Jerk (135 / 95)
18 KBS (70/55/ 35)
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C. EMOM x 16:
10 RDL (155 / 105)
12 - 15 Hand Release Push-Ups
10 / 8 Calorie Rows
Rest
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D1. DB Arnold Press: 4 x 12-15; rest 30 sec.
D2. DB Lateral Raises: 4 x 12-15; rest 60 sec.
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E. Bench Press: 4 x 8-10
Wednesday
A. 45 minute Low key sweat…Hiking in scenery to recover while listening to an audiobook
B. 20 minutes of reading
Thursday
A. In 15, find todays 1RM in the front squat
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B. Every 3 min. X 4:
10 FS (155 / 105)
16 Strict Banded Pull-Ups
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C. 3-4 sets of:
10 Back Rack Reverse Lunges (115 / 75)
8 KB Squat Cleans (55/35–1 in ea. hand)
10 Burpees
…….rest 2 min.
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D. DB Rows: 4 x 10-15
Friday
A. In 15, find todays 1RM in the power clean
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B. EMOM x 8:
3 PC & PP (135/95) + 8 KBS (70/55/35)