Iron Grit 5/15-5/19

MON. -  SQUATS AND DEADLIFTS    

Agilities
2 Rounds - KB Deadlift matrix, goblet squats x 10, band laying leg curl x 12

Back Squat 9EMOM
3 x 3 75%, 3x2 85%, 3x1 90%

Front squats
3 sets 12

15 MIN AMRAP 1,1 - 2,2 - 3,3 - 4,4 etc... 
DEADLIFTS  185 / 135
BOX JUMPS

couch stretch - frog stretch - SL forward fold 

 

TUES. - PUSH & PULL  
agilites
2 X - 2 chin ups , 4 push ups , 10 / 10 SA push press

Bench 2 sets 21's
Bench 6 - E75
Close Grip Bench Press x 8
Bent Over Rows x 10

6 - E75
Wide grip bench Press x 8
Underhand bent over Rows x 12

Man Makers
3 sets 6 - as heavy as possible

CON. - 15 min AMRAP
2 wall walks, 4 pull ups, 6 burpees , 12 RKBS

box stretch - pec stretch

WED. - CORE & ACCESSORY
agilities
Hollow Hold 10 on 20 off x 5, 20 on 40 off x 4, 30 on 60 off x 3
3 Sets max effort 45 seconds hand release push ups - 30 off

hip circle Good Mornings x 8 - 4 sets
penally rows x 10 - 4 sets
flat back bicep curls x 12 + bent over triple cep ext x 12 - bench dips x 10 - 5 sets

3 Rounds
800m Run
30 ab mat sit ups
30 glute bridges
 

THURS. - BACK

FRI - GYM CLOSED * AT REGIONALS

SAT. - GYM CLOSED * AT REGIONALS 

SUNDAY - GYM CLOSED * AT REGIONALS