Week of March 15 2021 - Strength Week 2
Monday
Climbing Day
Post-Climb Accessory Work:
3 Hard* Super Sets
a. Narrow-grip Pull-up (Pull as high as possible)
b. Dumbbell Left-arm Bench Press (40)
c. Hanging Leg Raises
d. Dumbbell Right-arm Bench Press
*Today's Hard Sets are 2-3 RIR.
Wednesday
Climbing Day
Thursday
1. Strength
Bench Press
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
2 Sets of 6 (70%)
2 Sets of 6 (65%)
2. MetCon
8-Minute AMRAP FIT
6 Push Presses (95)
8 Power Cleans
10 Burpees
12 Box Jumps (20")
3. Accessory Work
3 Hard Supersets
a. Double DB Bicep Curls (25)
b. DB-Weighted Laying Knee Raises (25+)
*Today's Hard Sets are 2-3 RIR.
Friday
1. Strength
Back Squat
1 Set of 6 (45% of 6 RTM from Week 1)
1 Set of 6 (60%)
1 Set of 3 (75%)
1 Set of 3 (85%)
3 Sets of 6 (95% of 6 RTM)
2. MetCon
10-20-30-40-40-30-20-10 Reps FIT
Double Unders
Air Squats
3. Accessory Work
3 Hard Sets
Hip Thrusts with Pause at Top (105)
*Today's Hard Sets are 2-3 RIR.