A1.
Back squat 6 x 6, 2min rest
89kg

A2.
Weighted supinated chin ups, 4-6 x 6, 2min rest
18.5kg

B1.
Front rack BB walking lunge 8/lg x 4, 1:30 rest
135#

B2.
1 arm KB row @40kg 8-12 x 4, 1:30 rest
8 each set

Wk 3 day 5

Deadlift @33X1
5-4-3-2-1
115kg-125-140-150-159

Amrap strict hdspu x 5
8-7-6-5-5

Low bar good mornings 8 x 5
135-145-155-155-155

Row 15rds
40s @ 75%
20s @ 50%

Wk 3 day 4

Front squat 5x5
69kg/73.5/80/84.6/84.6kg

B1.
Supinated chins amrap -1 x 5
8/7/6/6/5

B2.
Bb rever lunge 6/lg x 5
95/115/135/155/155

C.
AD 40s @75%
AD 20s @50%
15 rds

220 cals

Wk 3 day 3

MAP sessions @ 75%
30s on/ 30s off
5 rds each couplet

Double unders
OHS @ 45"

Rest 5 min

AD
KBS @ 24kg

Rest 5 min

Burpees
Box jumps @ 24" step down

wk 3 day 2

A.
RDL @50X0
6,5,4,3
90kg, 99kg, 109kg, 119kg

B1.
AMRAP 75# flat DB bench
5 sets
15, 10,7,6,5

B2.
GHD raises
8-12
12 completed for 5 sets

C.
Row 40s @75%, Row 20s @50%
15 rds
Completed, easier than last week but still difficult on forearms and shoulders.

Wk 3 day 1

A.
Bsq @ 5x5
89kg (9kg+ from prev)

B1.
Wtd parallel grip chins
3-5 x 5
16kg x 5 reps

B2.
Russian DB step ups @ 20"
8/lg x 5
30/40/45/55/55

AD 40s hard 20s easy

Wk 2 day 5

A.
Trap bar deadlift 5 x 5 @33x1
124.5kg + bar weight

B1.
Amrap kipping hdspu @ 4" depth (skull mat, 45# plate and green rogue plate)
7, 6, then practiced a bunch of reps working on getting better kip with back on wall

B2.
Wide stance low bar good mornings @50x0, 4-6 reps
115,135,155,155,155

C.
Row 35s @ 75%
Row 25s @ 50%
15rds

Wk 2 day 4

Front squat 5 x 5
135, 155, 165, 175, 185

Amrap -1 parallel grip pullups
7,7,6,6,5 (shoulder a bit sore here)

AD 15 mins, 35s on 25s easy

Day 3 wk 2

MAP training

30s on, 30 s off, 5 min rest between
75% effort

5 rds:
Double unders (48-50)
Wallballs @ 12# to 10ft (15-16)

5 rds:
Walking lunges (20)
KBS @ 16kg (15)

5rds:
AD (25-27mph)
Box jumps @ 20" step down (15)

Day 2 wk 2

DL @ 33X1
5 x 5
124.5kg

Incline DB press
AMRAP x 5 @ 65#
8,8,7,7,6

Back /
12-15 x 5
30# all sets for 15 reps

Row 15 rds
30s @ 75%
30s @ 50%

Wk 2 day 1

Back squat @ 20X0
5 x 5
80kg

B1.
Rope climb to 20ft x 4

B2.
Alt BB step ups @ 20"
8/lg x 4, start at 95#
95, 105, 115, 115

C.
AD 35s/25s x 15

Day 4 wk 1

A1.
Front squat @ 50X1
5 x 5, 2min
40kg, 50kg, 60kg, 60kg, 60kg

B1.
Supinated chinups AMRAP x 4
7,6,6,6
(Protecting shoulder and lat here a bit)

B2.
Walking DB lunges
10/lg x 4
25#, 30#, 30#, 30#

C.
Airdyne 15 rds
30s at 50% / 30s at 75%

Day 3 wk 1

5 sets @ 75%:

30s on, 30 s rest, 30 s on, 30 s rest

Double unders
Air squats

Rest 5 min

Bear crawl
16kg KB swing

Rest 5 min

AD
Burpees

Rehab day 2 wk 1

A.
Deadlift @ 5030
5 x 5
135, 165, 195, 215, 215

B1.
Flat DB bench @ 75#
Amrap x 4
11, 10, 6, 6

B2.
DB back extensions
8-10 x 4
20, 25, 30, 40 (all sets of 10)

C.
Row @ damper 3
30s @ 50% (2:20 pace)
30s @ 75% (2:00 pace)
15 rds


Tahylor Law
Southern Alberta
Stryker Medical Division
403-560-7152
Tahylor.Law@stryker.com

Day 1 Wk 1 Rehab

A.
Back squat @ 50X1
5 x 5
40kg, 50kg, 60kg, 64.6kg, 70kg

B1.
Pronated chin ups @ 30X0
Amrap -1 x 4
8, 7, 6, 5

B2.
Alt DB step ups @ 20"
10/lg x 4, start with 25#DB
25, 30, 40, 40

C.
Airdyne
30s @ 75% (approx 21mph)
30s @ 50% (approx 15mph)
15 rds


Tahylor Law
Southern Alberta
Stryker Medical Division
403-560-7152
Tahylor.Law@stryker.com