Monday
Squat – ME 5/3/1
Press – ME 5/3/1
Chins/Pull-ups – 3 sets of as many reps as possible
assistance - DB presses, plyometrics, etc...
Short Metcon or Tabata
Tuesday
CFE
Wednesday
Deadlift – ME 3x1
Or
Cleans – ME 5x1 or DE 8x2
Pull-ups/Chins – 3 sets of as many reps as possible
assistance - DB swings, plyometrics, etc...
Short Metcon or Tabata
Thursday
CFE
Friday
Squat – DE 10x2
Bench Press – DE 8x3
Pull-ups/Chins – 3 sets of as many reps as possible
assistance - DB presses, plyometrics, etc...
Short Metcon or Tabata
Saturday
CFE or long metcon
Sunday
CFE or rest
