Workout Menu for Week of 7/6-7/12 (maybe more like an 8-9 day menu if need recovery time for certain muschle groups)

"DUMBBELL BEAR" COMPLEX:

Every minute on the minute for 20 minutes perform the following:

• 5 Deadlifts
• 5 Hang Cleans
• 5 Thrusters

As rxed, the load should equal 45% of body weight (which would be 35lb or 40lb DBs for me depending where my weight is on a given day) but in order to complete, we will do it this week with 25lb DBs. Goal is to complete at rxed by the fall.

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THE INTERVAL CHALLENGE (courtesy of Ross):

• 12 Burpees
• 24 Pushups
• 36 Bodyweight Squats
• 400m Run

Complete 4x. Time it.

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MAYBE The "300" Workout:

• Pullups - 25 reps
• Deadlifts with 135 lbs - 50 reps
• Pushups - 50 reps
• 24-inch Box jumps - 50 reps
• Floor wipers - 50 reps
• Single-arm Clean-and-Press with 36-lbs Kettlebell - 50 reps
• Pullups - 25 reps

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A Bephf concoction:

Load up the bar with 95lb

• 20 pushups, holding bar
• 20 rows
• 20 cleans
• 20 presses
  

Complete 3x.

(Determination on whether I do this will be based on how the Akbars feel after the Bear.)
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MAYBE Strength Day:

This will depend on how bad the squats in the Interval Challenge wreck my legs, and also on whether I do that other routine with the 60 95lb cleans (ouch!)... but if it's in the cards:

• Explosive body weight warm up -- plyo push-ups, squat jumps, med ball slams
• Squat -- 200+ lb... 5x5
• Snatches
• Cleans (135lb)
  

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"Jumping Around" (courtesy of Bephf):

• 20 Double-Unders
• 10 Burpees
• 5 Box Jumps

Repeat 10x.

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Other stuff on the to-do list:

• Make sure shoulders get work. After one of the more comprehensive workouts that includes presses, finish with several sets of deltoid isolation exercises (front, middle, rear) OR just dedicate one lift day significantly to shoulders.
• Intense Core Training Drill AT LEAST 3x this week.
• Maybe some Tabata drills (heavy bag? Chinnies?)
  
• Good sets on guns -- bi's and tri's -- 2x this week. Use these exercises:
  
  • Dips
  • Dive bomber and hands-together push ups
  • Close-grip chin ups
  • Preacher curls
  • DB curls (regular, cross body, hammer)
  • Tricep push downs and cable pulls
  • Behind the head and pushing back DB tricep extensions