Saturday 6/11

A) 3 Person team FT:

200m Run as a Team
200 T2B
200m Run
200 WB 30/20
200m Run
200 Power cleans 135/95
200m Run
200 DB Snatch 45/25
200m Run

B) Skill work 15-20 Min

Friday 6/10

A) OH Squat 3 rep max
*From the ground

B)30 Squat snatches FT @ 85% of todays max

C)10 Rds:
20 sec MAX KB swings
60 sec rest

Rest 5

10 Rds:
20 sec MAX AB
60 sec rest

Thursday 6/9 ACTIVE RECOVERY

45 Minute EMOM @ EASY pace
-Min 1 Walk
-Min 2 Singles
-Min 3 AB
-Min 4 Bear crawl
-Min 5 Plank

Wednesday 6/8

A) Deadlift with straps @2131; 8x5; rest 5 minutes

B1) DB Stiffleg DL @ 5151; 8-10 x4; rest 20 sec https://www.youtube.com/watch?v=8yacwvzrBTY
B2) SL glute ham bridge 20ea x4; rest 60sec

C) 21-15-9
DL 225/195
AB cal

Tuesday 6/7

A) 4 Rounds:
1 Mile run as fast as possible
1 Mile walk @ moderate pace

B1)DB bench press; Max reps x 4; rest 20sec
B2)DB bicep curl; Max reps x 4; rest 20sec
B3)Banded tricep pushdown Max reps x4; rest 2 minutes

Monday 6/6

A) 40-30-20-10
KB swing 70/53
Cal row (Damper on 10)
DB thrusters 35/25
NPU Burpees
**200m rest walk upon completion of each movement

B)Max effort 2K row x2
*5 minute rest between

Week of 6/6-6/11

Hey guys we are going to be going through an intensification phase the next couple weeks going into a test week! I'm going to give OPTIONAL 2nd sessions to be done BEFORE your normal training with a couple hours between(if you have to do them back to back just don't do them). We'll start with twice a week then up it over the coming weeks. With increased volume comes the need to supplement all that we are taking from our bodies. Here is a list of supplements I recommend.

SUPPLEMENTS:
-Start your day with a 2 teaspoons of Bragg apple cider vin with a glass of water(Don't just use regular vin get the BRAGG unprocessed)
-Fish oil (vitamin shoppe)
-Vit B Complex (VS)
-CoQ10 (VS)
-BCAA's (I recommend GAT JETMASS as it has creatine,glutamine,GABA, and a crap ton of other stuff that can get pricey to get all separately)
-Xendurance is also a good product to look at .....it is a lactic acid buffer


OPTIONAL 2nd SESSIONS:
Session 1- 45-60 Minute AB

Session 2- 5k Row