Strength:

Bench Press-

80% x 3 x 5

70% x 9

60% x 5 x 3

Then:

Chin-Ups x 30 Reps

Conditioning:

3 rounds:

Player 1: Row 250m

Player 2: Double KB Overhead Hold @ 2x16/8kg

Strength:

Bench Press-

80% x 3 x 5

70% x 9

60% x 5 x 3

Then:

Chin-Ups x 30 Reps

Conditioning:

3 rounds:

Player 1: Row 250m

Player 2: Double KB Overhead Hold @ 2x16/8kg

Magnussen/Ortmayer Week 3:

Deadlift

60%+15lbs x 4 x 4

70%+10lbs x 2

80%+10lbs x 2

60%=15lbs x 8+

Then:

Bulgarian Split Squats-

3x12 p/leg

*Hold 1 Dumbbell in same hand as trailing leg. Go heavy as possible.

3 Rounds of 2 minutes of each station for Max Reps, 1 Minute rest between stations

#1: Burpee Box Jump Tire Flips

#2: Heavy Rope Pulls

#3: Wall Balls for Max Height – 20/14

#4: 5xDB Walking Lunge + 5xDB Hammer Curl + 5xDB Push PRess

1-5 Ring Row Ladder – 5 seconds at straight arm position between each rung

Then:

Alpine Pull-Ups x 30 Reps

*3 second hold at 90

Use Towels or Fat Grips for extra difficulty

Every Minute on the Minute for 12 minutes:

Use wave loading

5 x Double KB Row +

5 x Double KB Clean

5 x Double KB Front Squat

IWT

3x:

8 x Barbell Squat Jumps – 45/33

500m Row @ <2:00 pace

Rest 2 minutes

Then:

5 Minute Intermission

Then:

3x:

20m Double KB Front Rack Walking Lunge – 2 x 12/8kg

200m Run

Rest 2 minutes

Then:

5 Minute Intermission

Then:

7x:

60m Farmers Walk

Rest 30 seconds

60m Slosh Pipe Carry

Rest 30 seconds

Strict Press –

Build to 1RM

For Time:

Buy in:

25 x Calories on AA Bike

50 x Dip

75 x DB Push Press @ 2x30/2x20

100 x Push-up

150 x Ab-Mat Sit-up

Buy Out:

25 x Calories on AA Bike

Magnussen/Ortmayer

Week 2:

Deadlift

60% x 4 x 4

70% x 2 x 1

80% x 2 x 1

60% x 8+ x 1