Week 9 of 16
Day A
Conditioning
Write your own :30 on; 1:30 minute off for 6 Rounds Workout
Strength
5×4 Deadlift @ 75-80% 1 RM; Perform new set every 2:00
Day B
Conditioning (Benchmark)
“Team Series 17.3”
50 Synchronized Wall Balls
30 Cleans (135/95)
50 Synchronized Wall Balls
20 Cleans (185/125)
50 Synchronized Wall Balls
10 Cleans (225/155)
Strength
5×4 Back Squat @ 75-80% 1 RM; Perform new set every 2:00
Day C
Conditioning
Write your own 12-18 minute workout
Strength
5×6 Bench Press @ 65-70% 1 RM; Perform new set every 2:00
Day D
Conditioning
Write your own 18-24 minute workout
Strength
5×6 Strict Press @ 65-70% 1 RM
Day E
Strength
7×1 Snatch @ 80-85% 1 RM; Perform new set every 1:30
Strength
7×1 Hang Clean+Push Jerk @ 75-80% C&J 1 RM; Perform new set every 1:30
320 Gym 