BARBELL BOMB SQUAD
BBBS
Thursday, July 9, 2015
7/10/15
Strength
EMOTM 20
2x front squats @ 80-90%
Conditioning
Run 800m
50 OHS 115/85
50 GHD sit-ups
150 dubs
50 SDLHP 115/85
50 box jump overs 24/20
Monday, July 6, 2015
7/7/15
Strength
Every 2 min for 16min
Build up to a max complex of:
1 front squat+1 push press +1 thruster
Amrap 20
20 pull ups
10 thrusters 155/105
500m row
Mid line/skill
4 rounds
20 pistols
30 GHDs
Sunday, July 5, 2015
7/6/15
Back squat
Work @ 65%
5 reps
30 sec hold
5 reps
30 sec hold
5 reps
30 sec hold
5 reps
The bar stays on your back for 20 reps
Every 2 min for 20 min
7 BURPEEs
5 PC @ 185/135
3 muscle ups
EMOTM 15
1 squat clean and jerk
Thursday, July 2, 2015
7/3/15
Strength
Front squat
Find a 10rm
Then do consecutive max sets at
80% your 10rm
70%
60%
50%
40%
Bench press
5x5 @ 75%
Conditioning
5 rounds
7 DL 275
10 box jump overs 30/24
Run 1 mile
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