WEEK 14 - BENCH PRESS

 Good luck to the svelte young gentleman embarking on his second year at University of Toronto and playing for the Varsity Blues football team!

Good luck to the svelte young gentleman embarking on his second year at University of Toronto and playing for the Varsity Blues football team!

Pause bench press 1x1-2 @ 95% then
Bench press 1x2 @ 95%

AMRAP 12 minutes
MERCURY I    
15 neutral DB floor press
10m lizard push-ups
10m gliding inch worm
5 bottom 1/2 pull-ups
5 top 1/2 pull-ups

MERCURY II
15 neutral DB floor press
20 push-ups
10m inch worm
10 pull-ups

MERCURY III
15 DB floor press
20 push-ups knees down
10 inch worms
10 ring rows

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WEEK 13 - DEADLIFT

 Greg and Andrew going up against each other to see who could do the splits better. Andrew... You're almost there!

Greg and Andrew going up against each other to see who could do the splits better. Andrew... You're almost there!

Pause deadlift 1x1 @ 90%
Deadlift 1x2 @ 90%
OR
Deadlift 5x5 @ 75-80%

M I - M II
3 rounds (12 min cap)
20m plate push
20m walking lunge
20m bear crawl
20 squats

MERCURY III
3 rounds (12 min cap)
20m prowler push
20 lunges total
40m sprint
20 squats

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WEEK 13 - SQUAT

 Curtis, Nikki, and Rob getting some rowing and burpees in

Curtis, Nikki, and Rob getting some rowing and burpees in

Squat 2x2-3 @ 90%
OR
Squat 5x5 @ 75-80%

MERCURY I & II
3 rounds (14 min cap)
15 goblet squats
200m run
15 KB/DB glute bridges (heavy)
100m run
15 squats
200m run

MERCURY III
15 DB front squats
150m row
15 KB/DB glute bridges
75m row
15 squats
150m row

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WEEK 13 - CONDITIONING

 Mother/daughter competition during the plank walk

Mother/daughter competition during the plank walk

MERCURY I/MERCURY II
AMRAP 15 minutes
2 suicide sprints
15 KB swings
15 squat jumps
15 KTE
Rest 3 minutes

AMRAP 15 minutes
250m row
1 burpee
250m row
2 burpees...
*Add 1 burpee after each row

MERCURY III
AMRAP 15 minutes
60m run
15 KB swings
15 squats
15 hanging knee raises
Rest 3 minutes

AMRAP 15 minutes
250m row
1 up down
250m row
2 up downs...
*Add 1 burpee after each row

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WEEK 13 - BENCH PRESS

 Jordan generating some power to sprint the prowler

Jordan generating some power to sprint the prowler

Pause bench press 2x2-3 @ 90%

Bench press touch and go 1x2-3 @ 90%

MERCURY I
AMRAP 12 minutes
10 push-ups
10 CTB pull-ups
20m walking plank

MERCURY II
AMRAP 12 minutes
10 push-ups
10 pull-ups
20 shoulder taps each shoulder

MERCURY III
2 rounds
3 rounds (5 min cap)
10 kneeling push-ups
10 ring rows
20 shoulder taps each shoulder
Rest 2 minutes

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WEEK 12 - CONDITIONING

 Some of the Saturday crew with some DB power snatches

Some of the Saturday crew with some DB power snatches

"Filthy Fifty"

50 box jumps

50 jumping pull-ups

50 KB swings

50 walking lunges

50 KTE

50 push press

50 back extensions

50 wall balls

50 burpees

50 double unders

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