Programming for July 13, 2015 to July 17, 2015

This week we will de-load a bit and recover from last week's max testing. If you did not max last week you may continue on the strength program.

Build- July 13-17, 2015

Monday

A. Run 1 Mile
B. 6 Sets- easy pace/running clock
1 Min Singles
1 Min Air Bike
1 Min Row
30 sec. side plank (each side)
1 Min Bear Crawl

Tuesday

A. Run 1 Mile
B. CRS 5 Minutes
6 Toes to bar
9 Burpees
12 KB Swing
Rest 2 Minutes
C. CRS 5 Minutes
10 Walking Lunges
10 Push Ups
10 Sit Ups
Rest 2 Minutes
D. CRS 5 Minutes
2 Wall Walks
10 Pull Ups
15 Air Squats

Wednesday

A. Run 1 Mile
B. 6 Sets- build per set-focus on technique
Power Clean x 1/Push Press x 3
C. 4 Sets
5 Deadlift- heavy
10 Box Jump sd or box step up
15 KB Goblet Squat
Rest 3-4 Minutes 

Thursday

A. Run 1 Mile
Rest 10 Minutes
B. 3 Rounds- as fast as possible
8 KB Swing
8 Burpees
Rest 10 Minutes between B and C
C1. Double KB front rack reverse lunge- 6/leg 
C2. Row 150m
x 3- rest 2 minutes between sets

Friday

A. Run 1 Mile
B. EMOM 14 Minutes
odd- bench press x 6
even- RDL x 10 - light weight
C. EMOM 14 Minutes
Odd- 5 Squat Press + 10 DU
Even- 5 Barbell Row + 10 DU

Restore- July 13-17, 2015

Monday

A. Run 1 Mile
B. 6 Sets- easy pace
1 Min Singles
1 Min Air Bike
1 Min Row
:30 side plank (each side)
1 Min Bear Crawl

Tuesday

A. Run 1 Mile
B. CRS 5 Minutes
6 Hanging Knee Raises
9 Sprawls
12 KB Swing
Rest 2 Minutes
C. CRS 5 Minutes
10 Walking Lunges
10 Push Ups
10 Sit Ups
Rest 2 Minutes
D. CRS 5 Minutes
2 Wall Walks
10 Ring Rows
15 Air Squats

Wednesday

A. Run 1 Mile
B. Strict Press- 5 x 5- add 5 lbs to working weight
C. 4 sets
5 SDHP
10 Box Step Up
15 KB Goblet Squat
Rest 3 minutes between sets.

Thursday

A. Run 1 Mile
Rest 10 Minutes
B. 3 Rounds- as fast as possible
8 KB Swing
8 Burpees
Rest 10 Minutes between B and C
C1. KB Goblet reverse lunge- 6/leg 
C2. Row 150m
x 3- rest 2 minutes between sets

Friday

A. Run 1 Mile
B. EMOM 14 Minutes
odd- bench press x 6
even- RDL x 10 - light weight
C. EMOM 14 Minutes
Odd- 5 Push Ups + 10 Singles
Even- 5 Ring Rows + 10 Singles