Week of March 29 2021 - Strength Week 3
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 1-2 RIR.
Tuesday
1. Stability
5 Rounds
3 KB Left-legged Deadlifts (35)
3 KB Left-arm Strict Press with 3-second Pause Overhead
3 KB Right-legged Deadlifts
3 KB Right-arm Strict Press with 3-second Pause Overhead
2. MetCon
1-2-3-...-10 Reps FIT
Burpee + Double DB Clean and Jerks (25s)
Double DB Farmer Carry Lunges
Wednesday
Climbing Day
Thursday
1. Strength
Bench Press
1 Set of 6 (40%)
1 Set of 3 (55%)
1 Set of 3 (65%)
1 Set of 3 (70%)
1 Set of 6 (75%)
1 Set of 6 (70%)
1 Set of 6 (65%)
2. MetCon
3 Rounds FIT
30 Box Jumps (20")
30 Push-ups
15 KB Right-arm Swings (45)
15 KB Left-arm Swings
3. Accessory
3 Hard Supersets
a. Double DB Bicep Curls (25)
b. DB-Weighted Laying Knee Raises (25+)
*Today's Hard Sets are 1-2 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%)
1 Set of 3 (95%)
3 Sets of 6 (97.5% of 6 RTM)
2. MetCon
FIT*
100 Step-ups (20")
*At the start and EMOM (Every Minute on the Minute), you must complete 3 Deadlifts (135) before continuing the step-ups. Prioritize the set-up and perfect back positions over speed.
3. Accessory Work
3 Hard Sets
Hip Thrusts with Pause at Top (115)
*Today's Hard Sets are 1-2 RIR.