SOAR Fit Battery Weight Training Week 3
NOTE: Be better this week. Pay attention to the details of your training. It’s all about improving the way that you move so that you can be efficient.
Monday
A. Complete @ 75% (getting sweaty & happy):
30 AB Calories + 30 Wall Balls + 15 Burpees
+
B. EMOM x 12:
8 Pause Back Squat (5-10lbs heavier than last week)
15 Banded Strict Pull-Ups
REST
…rest 5 min. In B/T
C. EMOM x 12:
12 Back Rack Reverse Lunges (115 / 75)—take from rack
12 KB Front Squat (55/35–1 in ea. hand)
REST
+
D. 75 Anchored Sit-Ups For Time (TEST—try to be better than last week)
Tuesday
A. 3 rounds @ 75% (sweaty & happy):
12 KBS (55/35) + 12 Strict Press (just the bar)
+
B. EMOM x 12:
12 Dead Lift (5-10lbs heavier than you used last week)
Max Effort Strict Press (75 / 55 / 45)
REST
…rest 5 min. In B/T
C. Every 3 min. x 4:
8-12 Bench Press (be better on loading)
16 KB Snatch (55/35–alternating—8 ea. arm)
+
D. DB RDL: 3 x 12; rest 90 sec. (heavier than last week—slow and controlled)
Wednesday
A. 3 minute cold plunge
B. 60 minute fast paced walk while listening to an audiobook
C. Send out 2 healthy text messages.
Thursday
A. 7 minutes of practicing the hang squat clean into a thruster (build)
+
B. EMOM x 16:
8 Thrusters (135 / 95)0–heavier than last week—challenge yourself.
12 Goblet Russian Step Ups (55/35)
12 Kipp Pull-Ups
REST
…REST 5 min. In b/t
C. EMOM x 16:
12 Goblet Squats (55/35–slow and controlled—elevate heels)
12 Wall Balls (20/14)
12 Bulgarian Split Squats (6 ea. leg—35/25)
REST
+
D. Ring Plank Holds: On 1 off 1 x 3
Friday
A. 2 rounds @ 85%
20 Calorie Rows
20 AB Calories
20 Ball Slams
20 Hand Release Push-Ups
+
B. EMOM x 12:
8 Power Cleans (135/95)
8 Burpee Box Jumps (20)
REST
…rest 6 min. In b/t
C. EMOM x 12:
15 American KBS (70/55/35)
15 Push Press (115/95/65/55)
REST
+
D. Weighted Back Extensions: 3 x 12; rest 2 min.
Saturday
A. 60 minute hike carrying a light load (medium intensity)
B. 15 minutes of reading in scenery
C. Have an out loud prayer.
