Affiliate Program 19/11/2018

Week 3
Strength: Week 2, 6 week squat program
Gymnastic Skill: Week 3, bar muscle up progression
Monday
A. Strength
E3MOM 6×4 Back Squat @80% of 1RM Back Squat
B. Conditioning
“D’Ya Like Deagzzz”
6 Minute Window:
400m Run Buy In (together)
ME Devils Press
Score = Reps
**2 minutes rest**
6 Minute Window:
400m DB Farmers Carry Buy In (together)
ME Burpees Bar Muscle Ups
Score = Reps
**2 minutes rest**
6 Minute Window:
400m Sand Bag Carry Buy In (together)
ME Sand Bag Clean
Score = Reps
Or
6 Minute Window:
400m Run Buy In (together)
ME Burpee Alt Arm DB Snatch
Score = Reps
**2 minutes rest**
6 Minute Window:
400m DB Farmers Carry Buy In (together)
ME Burpees Pull Ups
Score = Reps
**2 minutes rest**
6 Minute Window:
400m Sand Bag Carry Buy In (together)
ME D-Ball to Shoulder
Score = Reps
Tuesday
A. Strength
E3MOM 4×10 Bench [email protected]% of 1RM Bench Press
B. Conditioning
For Time:
3 Rounds
6 [email protected]/50kg
5 Power [email protected]/50kg
4 Hang Power [email protected]/50kg
3 Push [email protected]/50kg
2 Push [email protected]/50kg
1 Strict [email protected]/50kg
Score = Time
Wednesday
A. Strength
E3MOM 6×2 Front Squat @80% of 1RM Back Squat
B. Conditioning
AMRAP 10
10 [email protected]/6kg
10 Burpees
Bar Muscle Up 1,2,3,4,5,6,7,8,9……….
Thursday
A. Strength
E3MOM 5×4 Strict [email protected]/85% of 1RM Strict Press
B. Conditioning
For Time:
21-15-9
Strict HSPUs
Hang Power [email protected]/35kg
Press Ups
Pull Ups
Score = Time
Friday
A. Strength
E3MOM 6×5 Front [email protected]% of 1RM Front Squat
B. Conditioning
For Time:
21-15-9
Squat [email protected]/40kg
T2B
Score = Time
Saturday
Conditioning
For Time:
In Pairs
5 Rounds
10 [email protected]/60kg
20 Pull Ups
30 Burpees Over Bar
Score = Time
Sunday
A. Strength
1 x ME Set of Strict Pull Ups
E3MOM 4 x 50% of what you get for ME
B. Conditioning
For Time:
3 Rounds
12 Strict HSPU
24 [email protected]/9kg
48 Double Unders
Score = Time
Conditioning
MONDAY/TUESDAY
AMRAP 26
75 [email protected]/6kg
50 Burpees
75 Double Unders
50 KB [email protected]/16kg
Score = Reps
WEDNESDAY/THURSDAY
For Time:
In Pairs
10 Rounds
12 DB [email protected]/22.5kg
14 Over DB Burpee
16 Press Ups
250/200m Row
Score = Time
FRIDAY
For Time:
In Pairs Complete the following:
5k Row
*At the same time complete:
21-18-15-12-9-6-3
DB [email protected]/15
Over DB Burpees
DB Goblet [email protected]/24kg
Score = Time