Training Week 6: September 23 – September 29

Monday

Back Squat Heavy 5; this may or may not be a new 5RM, the goal isn’t to PR however.  What this means is listen to your body, if you’re feeling good push the weight, if not so much today take a “heavy” set and then move on.  This also is 1 set of 5, not 2, 3, or 4 attempts at a set of 5, you’ll get your volume with the 2 drop sets.
90%(of todays heavy 5) x 5 x 2

Bench Press 3 x 5; use heaviest set of 5 from last week

4 sets with no rest:
20 Jumping Lunges
10 Ring Push-ups/Push-ups (If you can perform solid push-ups, do these on the rings, if still developing push-ups or 40 is challenging then stay off the rings.)

*20 Rounds for as far as possible:
:30 Run
:30 Rest
*Compare to 9/2, try and beat your last score.

 

Tuesday

8 x 800m; Recover 2:00 between efforts
Penalty: :10 in plank every :01 you deviate more than :04 off your initial pace

AMRAP 5:00
5 DB Thrusters 35lbs.
10 Burpees

 

Wednesday

RDL 5 x 3; use heaviest set from last week

Chin-ups Max Reps
4 x -3 off your max set

Back Extension 3 x 12; keep same loading from last week

8 x 400m; rest 2:00 between efforts.  Penalty: 5 V-ups every :01 you deviate more than :03 from your original pace.

Compare to 9/18

 

Thursday

Rest

 

Friday

Back Squat 2RM
90% x 2 x 3

Using last weeks complex:
92.5% x 5

10 x 100′ Prowler Pull

 

Saturday

10k

Compare to 10/13

 

Sunday

Rest

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