Monday the 29th to Friday the 3rd of May

Monday

Add 2.5 to 5kg to your deadlift depending on how it went last week

00.00 – 8 deadlift
02.00 – 3 to 8 strict pullups or weighted pullups
04.00 – 8 deadlift
06.00 – 3 to 8 strict pullups or weighted pullups
08.00 – 8 deadlift
10.00 – 3 to 8 strict pullups or weighted pullups
12.00 – 8 deadlift
14.00 – 3 to 8 strict pullups or weighted pullups

14 to 20 – rest

then

EMOM by 12

even – 40 double unders
odd – 20 wallballs

Tuesday

BOOTCAMP

25 minutes – 1 minute per movement

1. jumping lunges
2. dumbbell floor press
3. d ball clean
4. burpees
5. rest

or

GYMNASTICS

25 minutes – 1 minute per movement

1. handstand walk or handstand walk attempt
2. rope climbs or legless rope climbs
3. total box jump overs – clear the box
4. toes to bar
5. rest

Finisher – 1 minute max cals on bike

Wednesday

Add 2.5 to 5kg to the back squat

If you got all 4 sets of 8 reps unbroken on the shoulder press add weight to achieve the same result this week. It my only be 1kg and thats fine, the shoulder press is difficult to make gains on so be patient.

00.00 – 8 back squat
02.00 – 8 shoulder press
04.00 – 8 back squat
06.00 – 8 shoulder press
08.00 – 8 back squat
10.00 – 8 shoulder press
12.00 – 8 back squat
14.00 – 8 shoulder press

14 to 20 – rest

20 to 32

10 hang squat cleans 45/30kg
20 situps

Thursday

Density – 25 minutes of:

5 rounds of

10 bench press
10 ring rows

then

100 body weight lunges – step forward + step back

or

5k row (i recomend this if you are doing Murph tomorrow)

Friday

“Murph”

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

or

Half Murph

800m run
50 pullups
100 pushups
150 squats
800m run

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