NOTE FROM HAWK: I’m really training the squat so I’m trying to allow for recovery. Wednesdays and Fridays and Sundays are my active recovery days / spiritual work. Thursday is kind of a mid-week de-load, with Saturday being a testing day and Tuesday a high volume day (5x5)at 90% at what my 5RM was on Saturday. The low bar has got me feeling on-top! The little conditioning pieces on the front end are like little primers for the weight training. I feel way better when I’m hot.
Monday
A. In 8, build to a tough single in power clean and push press.
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B. AMRAP in 12 @ 85%:
12 Calorie Rows
12 KBS (70/55/35)
8-12 Strict Press (115/75)
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C1. RDL: 4 x 5 (80, 85, 90, 90)– take percentages off of BS 5RM)
C2. Bench Press /DB Bench: 5 x 8-12
Tuesday
A. Every 2 min. X 5:
5 Squat Snatch (build)
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B. Complete @ 85%:
30 AB Calories
30 Wall Balls
30 Banded Pull-Ups
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C. Back Squat: 5 x 5 @ 90% of BS 5RM
Wednesday
A. 45 minute walk / hike in sunshine (medium to high intensity)
B. Tricep Work
Thursday
A. 5 sets of:
Row 400 meters
10 burpees
…….rest 2 min.
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B. Push Press: 5 x 5 (find todays 5RM + drop set @ 90%)
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C. Back Squat: 2 x 5 @ 80%
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D. Bent Over Rows: 4 x 10-12 (straps)
Friday
A. 45 minute low key walk in scenery (low intensity)
Saturday
A. Every 2 min. X 6:
5 squat cleans (build)
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B. Back Squat: 5 x 5 (find 5RM on 4th, drop set to 90% of 5th.
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C. Snatch Pulls: 4 x 5 @ 65-70% of Back Squat 5 RM (wear straps)
