8 May Core Class (Obj: Strength & Power)

Follow the Power to the People Protocol as described above. 

Deadlift

- Set 1 @ slightly more weight then previous workout. 5 reps

- Set 2 @ 90% weight of above. 5 reps

Weighted Pullup

·          Same as above

Dumbbell Military Press

·          Same as above. 

20 min cardio

SB Stairs

o    Top of stairs: Alternate pushups and SB military press 10

o    Bottom of stairs 10 SB Rows

6 May Core Class (Obj: Strenght & Power)

Deadlift

o    60% of 1RM X5 plus*

o    90% of previous weight X5

Weighted Pullup

·          Same as above

Dumbbell Military press

·          Same as above.

*plus additional weight. Following the Power to the People protocol – most people will add 10# to each workout for deadlifts. Possibly 5# for the pull-ups & sidepress. If you reach your max and are no longer to do all 5 reps at the same weight- drop back down to a weight just above your original 60% and start back up. 

20 minutes Partner (1 on/1 rest in Bearcrawl position)

·          SB Shouldering Squats 10 (5L/5R)

·          Pleasant Spanish 10

·          Lateral Box Jump Over 10 L/R