Week of 2/4/19-2/10/19

Monday:
Back Squat – 20 Rep Max
*two attempts – goal is 70-80% of 1RM*
+
3 sets:
500m Row
*increasing intensity*
*rest as needed between sets*
*score is fastest 500m row time*

Tuesday:
3 sets:
Barbell Bench Press x 10 reps
*rest as needed between sets*
+
5 rounds:
10 Chest to Bar Pullups
10 Strict Press (75/55)
*scale up: 95/65*

Wednesday:
EMOM 10:
1 Deadlift
*control the eccentric*
+
AMRAP 3
30/25c Row
Max Squat Cleans in Remaining Time (185/125)
*rest 2 min x 4 sets*

Thursday:
AMRAP 20
1k Echo Bike
5 Wall Walks (sub: 20 climbing planks)
100′ Single Arm Farmer’s Carry / Arm
15 DB Situps

Friday:
20 Turkish Getups (10/side)
+
EMOM 16
1 – 10 DB Front Rack Lunges (50/35)
2 – 10 Toes To Bar

Saturday:
EMOM 30
Min 1 – 10/7 Calories Echo Bike
Min 2 – 3-4 Muscle Ups (sub 8-10 Pullups)
Min 3 – 3 TNG Clean & Jerks (155/105)

Sunday:
OPEN GYM!