N: Power Clean 5X3
I: Deload – 3X10 Keg (or Sandbag) Shoulders
Alternating Tabata Weighted Sit-ups & Double Unders
For 20 seconds do as many weighted sit-ups as you can. Rest 10 seconds. Then do as many reps of double unders as you can in 20 seconds. Rest 10 seconds. Perform weighted sit-ups for 20 seconds and so on until you have done 8 sets of weighted sit-ups and 8 sets of Double unders.
*Perform 16 total sets; the whole workout will take 8 minutes.
Poliquin: What is functional hypertrophy?
N: Weighted Chin-ups 3X5
I: Deload –4X15 Kroc Rows
21, 15, 9 reps of:
One arm KB snatch LT
One arm KB snatch RT
Pull-ups
*For tactical lunges: Left + Right=1 rep
Four rounds for time:
400m Row
15 DB Push Jerk
10 Mountain Climbers*
*up and back equals one rep
Robb Wolf: The Carbohydrate Loading Conundrum
N: Bench Press 3X5
I: Deload – ME DB Incline BP 10-10-10-10
In 3min perform
60sec Handstand hold
Max Rep Power Snatch (75% 1RM)
Rest 1 min
In 3min perform as many rounds of
1 Dead hang Pull-up (or chin-up)
3 Hanging Knee Raises
Rest 1 min
In 3min perform as many rounds of
5 Kneeling Ring Extensions
5 Ring Push-ups
Rest 1min
In 3min perform
Max Distance Row
Whole 9: The truth about food and health claims
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N: Back Squat 3X5
I: DELOAD – ME Double Eagle 1-1-1-1
Complete 6 rounds for time:
5 DB Squat Clean
10 KB Swings (2pd/1.5pd)
15 Lateral Barrier Hops
