July 9-15, 2018

Week 13:

TESTING WEEK!  Let us know how things go for you.

Day 1: (In order)

 

3x

10 cal row

15 shoulders front & side

15 banded pull downs 

15 shoulders 90 degrees 

10/10/10 3 way tricep (light)

(Flow)

 

Shoulder Press

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ 95%

1 @ 98%

1 PR

 

1:30 rest

 

Conditioning:

5 RFT

8 TTB

5/5 SA DB clean & jerk (mod)

14 cal row 

 

10:00 row cool down and stretch

 

 

Day 2: (In order)

 

3x

12 cal AB

9 squats w/ weight 

6/6 single leg deadlifts 

(Flow)

 

Conditioning

 

400m run for time 

 

Deadlifts

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ 95%

1 @ 98%

1 PR

 

10:00 AB cool down & stretch 

 

 

Day 3: (In order)

3 rounds

500m row or ski erg @ 70%

15 back extensions (GHD)

15 hip flexions w/ weight  (GHD)

15 GH raises (scale if necessary)

15 shoulders 45 degrees

15 seated band rows (controlled)

25 cal AB or 400m run @ 70%

25/25 leg extensions (mod)

25/25 leg curls 

15/15/15 calf raises 

:30 headstand (tripod)- replace w/ neck raises 10 each way if need be

 

(Flow)

 

 

Day 4: 

 

3x

5 pull ups 

10 push ups 

15 squats 

20 sit ups 

(Flow)

 

Bench

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ 95%

1 @ 98%

1 PR

 

Conditioning 

5 rounds

10 DB push jerk or push press (mod)

20 abmat sit ups

30 DUs or 60 singles

1:00 rest 

 

10:00 AB cool down & stretch

 

 

Day 5:  (In order)

 

3x

12 cal row 

10 extended v crunches 

8 WBs (heavy) 

6/6 high box step ups 

(Flow)

 

Squat

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ 95%

1 @ 98%

1 PR

 

Conditioning

5 rounds 

8 CTB, pull ups or ring rows

12 WBs (mod)

16 cal AB

1:00 rest

 

5:00 AB cool down & stretch

 

 

Day 6 & 7: Rest