WEEK 7 - DEADLIFT

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Jaime, Brandi, Alexis and Makenzi with some DB front squats

Pause deadlift 4x4 @ 75%
Then
Deadlift 2x6 @ 75%

MERCURY I

3 rounds (12 min cap)
10 power cleans @ 20-25% deadlift
10 burpee bar jump overs
100m uneven farmer carry
20m broad jump

MERCURY II

3 rounds (12 min cap)
10 power cleans @ 20-25% deadlift
10 burpees
100m uneven farmer carry
20m broad jump

MERCURY III

3 rounds (12 min cap)
10 power cleans @ 20-25% deadlift
10 up downs
100m uneven farmer carry
20 squats

WEEK 7 - CONDITIONING

 Colby working off all of that delicious food he ate during his European trip.

Colby working off all of that delicious food he ate during his European trip.

MERCURY I

Minutes 00:00 - 05:00
12 cal row
12 box jumps
Minutes 5:00 - 10:00
10 DB hang power snatch (5/side)
10 renegade rows (5/side)
Minutes 10:00 - 15:00
12 KB swings
12 hollow rocks
Minutes 15:00 - 20:00
10 tire hits (5/side)
10 crunches
Minutes 20:00 - 25:00
10 burpees
20 cross mountain climbers (10/side)

MERCURY II

Minutes 00:00 - 05:00
12 cal row
12 step-ups
Minutes 5:00 - 10:00
10 DB hang power snatch (5/side)
10 renegade rows (5/side)
Minutes 10:00 - 15:00
12 KB swings
12 hollow rocks
Minutes 15:00 - 20:00
10 tire hits (5/side)
10 crunches
Minutes 20:00 - 25:00
10 up downs
20 mountain climbers (10/side)

WEEK 7 - BENCH PRESS

 Julianne with her land rendition of the Titanic. Does that make Grace her Leonardo?

Julianne with her land rendition of the Titanic. Does that make Grace her Leonardo?

Pause bench press 4x4 @ 75%
Then
Bench press 2x6 @ 75%

MERCURY I

3 rounds (12 min cap)
10 ring dips
20 push-ups
10 handstand push-ups
20 knees to elbows

MERCURY II

3 rounds (12 min cap)
10 banded ring dips
20 push-ups
10 box handstand push-ups
20 knees to elbows

MERCURY III

3 rounds (12 min cap)
10 bench dips
20 knees down push-ups
10 box handstand push-ups
20 hanging knee raises

WEEK 6 - DEADLIFT

 Julianne, Franklin (supervising), Andrew, Jo, and Brandi with some lunges and squats

Julianne, Franklin (supervising), Andrew, Jo, and Brandi with some lunges and squats

Pause deadlift 4x4 @ 75%
Then
Deadlift 2x6 @ 75%

MERCURY I

3-4 rounds (15 min cap)
80m sprint
40m bear crawl
20 banded good mornings
10 supermen

MERCURY II

3-4 rounds (15 min cap)
80m sprint
40m bear crawl
20 banded good mornings
10 supermen

MERCURY III

3-4 rounds (15 min cap)
80m sprint
40m bear crawl
20 banded good mornings
10 supermen

WEEK 6 - PUSH PRESS

 Lindsey, Katherine, Tara, and Michelle with some pull-up negatives to help strengthen the lats

Lindsey, Katherine, Tara, and Michelle with some pull-up negatives to help strengthen the lats

Push press 4x6 @75%

MERCURY I

Tabata
A1. DB push press
A2. DB lateral raises
Dead bugs
KTE

MERCURY II

Tabata
A1. DB push press
A2. DB lateral raises
Dead bugs
KTE

MERCURY III

Tabata
A1. DB push press
A2. DB lateral raises
Dead bugs
KTE

WEEK 6 - SQUAT

 Curtis repping out some DB floor presses

Curtis repping out some DB floor presses

Pause squat 3x4 @75%
Then
Squat 2x6 @ 75%

MERCURY I

3 rounds (14 min cap)
10 strict pull-ups
20m weighted lunges
30 double unders
40 squats

MERCURY II

3 rounds (14 min cap)
10 pull-up negatives
20m weighted lunges
60 single skips
40 squats

MERCURY III

3 rounds (14 min cap)
10 ring rows
20m weighted lunges
60 single skips
40 squats

WEEK 6 - BENCH PRESS

 Working off some turkey dinners with a tough conditioning workout yesterday

Working off some turkey dinners with a tough conditioning workout yesterday

Pause bench press 3x4 @75%
Then
Bench press 2x6 @ 75%

MERCURY I

4 rounds - 1 min each
Push-ups
DB floor press
Inverted/ring rows

MERCURY II

4 rounds - 1 min each
Push-ups
DB floor press
Inverted/ring rows

MERCURY III

4 rounds - 1 min each
Push-ups
DB floor press
Inverted/ring rows

WEEK 5 - DEADLIFT

 “Kids” of all ages getting their workout done at MSC

“Kids” of all ages getting their workout done at MSC

Pause deadlift 4x4 @70%
Then
Deadlift 2x6 @ 70%

MERCURY I

AMRAP 12 minutes
25 double unders
20 KB swings
15 box jumps
10 strict pull-ups
5 deadlifts @ 50%

MERCURY II

AMRAP 12 minutes
25 single skips
20 KB swings
15 box jumps
10 pull-up negatives
5 deadlifts @ 50%

MERCURY III

AMRAP 12 minutes
50 single skips
20 KB swings
15 step-ups (per leg)
10 ring rows
5 deadlifts @ 50%