Battery Weight Training Week 3

Monday

A. EMOM x 6:

1 Squat clean thruster (build - technique work)

       +

B. Every 5 min. X 4-5:

12 Thrusters (115 / 75)

12-18 Kipp Pull-Ups

12 Front Rack Reverse Lunges (115 / 75)

6 Burpee Box Jumps (20)

       +

C. Bent Over Alt. KB Renegade Rows: 4 x 12-16 (55 / 35–1 in ea. hand); rest 60 sec.

Tuesday

A. In 12, find todays 1RM in power clean (get loose —technique work)

       +

B. EMOM x 15:

  1. 8 power cleans (135 / 95)

  2. 10-12 Bench Press @ BW or a load you can do 10-12 times

  3. REST

        +

C1. Arnold Press: 4 x 10-12; rest 15 sec.

C2. DB Lateral Raises: 4 x 12-15; rest 90 sec.

       +

D. Every 2 min. X 3-4:

8 Dead Lift (275 / 185)

10-15 Bar Dips / Bench Dips

Wednesday

A. 30 minute early morning walk (audiobook—spiritual listening)

B. Say an out loud prayer in scenery

Thursday

A. In 11, build to a tough single in the back squat (Technique Work)

        +

B. EMOM x 20-25:

  1. 7 Back Squat (185 / 115)

  2. 14 Banded Strict Pull-Ups

  3. 14 Goblet Russian Step Ups (55/35)

  4. Rest

  5. Rest

        +

C1. Bent Over Rows: 3 x 15; rest 15 sec.

C2. GHD Sit-Ups: 3 x 15; rest 60 sec.

Friday

A. In 12, find todays 1RM in the strict press

       +

B. EMOM x 8:

  1. 12 KBS (70/55)

  2. 12 Burpees

       +

C.Every 3 min. X 5:

8 RDL (185 / 135)

8 Push Press / Jerk (155 / 105 / 95)

       +

D. Every 3 min. X 3:

12 Weighted GH Raises

12 Strict HSPU / 12 - 15 Hand Release Push-Ups

Saturday

A. 45 minute hike @ a low key pace (music + audiobook)

B. Read for 15 minutes in scenery

C. Journal for 15 minutes in scenery

Dustin Hawkins