Foundation ramps up the volume for week 4/4. Building switches back to an intensification week (3/4). Being begins a new cycle.
Monday:
Foundation – Front Squat & Back Squat & Chins + Goblet Skater Sq & DB Rows + Sprints
Building – FSQ 3RM + Push Press 3RM + Sprints + KBS/Dips
Tuesday:
Foundation – Low Impact Day (Bike/Bear/Hip Ext./Farmer Walk/Row/Midline)
Building – Snatch Complex + Rope Climb & Sled & Lunges & Legless Bike Ride + Farmer Carry
Wednesday:
Foundation – DB Floor Press & Rack Pulls + DB Press & Leg Curls + Alt. Tabata (Push Up/KBS)
Building – Rest
Thursday:
Foundation – Rest
Building – Bench (Heavy Singles) + Back Squat (Heavy Triples) & K2E + LP (Bike/DB Thruster/Row)
Friday:
Foundation – Goblet Pulsations & Ring Rows + DB Bench & DB RDL + “100FML” 🙂 Yay! It involves the Bike & Stuff
Building – Hang Cleans (Heavy Singles) + Pull Ups + “100FML” 🙂 Yay! It involves the Bike & Stuff
Saturday:
Come on down for a team workout! (Bike/Sled/Row/WB)