HawkSOAR Week 2
Monday
A. In 12, build to a tough single in the power clean & push jerk.
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B. EMOM x 12:
6 Power Clean & Push Jerks (185/135)
6 Burpee Box Jumps (20)
REST
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D1. RDL: 4 x 5 (75, 80, 85, 85)– take percentages off of BS 5RM)
D2. Bench Press /DB Bench: 5 x 8-12; rest 3 min.
Tuesday
A. Every 2 min. X 5:
5 Squat Snatch (build)
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B. Complete 3 rounds @ 85%:
12 AB Calories
12 Wall Balls
12 Banded Strict Pull-Ups
12 Russian Step Ups (no weight)
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C. Back Squat: 5 x 5 @ 90% of 5RM
Wednesday
A. 45 minute low intensity walk with the dog (present moment 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 (wear straps)
Friday
A. 45 minute low intensity walk with the dog (present moment work)
Saturday
A. Every 2 min. X 6:
5 squat cleans (build)
B. Back Squat: 5 x 5 (find 5RM on 4th, drop set to 90% of 5th.
C. Snatch Pulls: 4 x 5 @ 65-70% of Back Squat 5 RM (wear straps)
D. DB Bench Press + Tricep Work
