Day 133

A. Strength

Bench press - Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

B. Accessory Work

Ring Dips - 2 x MAX reps (rest 3 minutes between efforts)

C. Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

7 Ring Rows

14 Med Ball Sit ups (20/14)
21 Med Ball Cleans (20/14)

*Rings Rows are set to where the top of the Ring sits at Hip height. Feet are placed 20 inches off of the ground where body is Parallel to floor with arms locked out. *

Day 132 (Hero Day)

Hero Day

Jennifer

Complete as many rounds as possible in 26 minutes of:

10 Pull-ups
15 Kettlebell Swings (53)
20 Box Jumps (24)

Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. 

The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. 

Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.

Day 131

A. Squat

4 x 7 Front Squat, across

B. Single Leg Accessory Work

3 x 12 Back Rack Barbell Reverse Lunge

C. Posterior Chain Giant Set

3 x 20 Russian KB Swings (Heavy)
3 x 20 Back Extensions
3 x 20 Banded Good Mornings

D. Core

3 x 20 Sprinter Sit-ups

Rest 1 minute between sets

Day 130 (Track Session)

A. Bounding

5×4 Broad Jumps, unlimited rest

B. Sprints

1. 7 x 60 yard sprints – unlimited rest
2. 4 x 100 yard sprints – unlimited rest
3. 2 x 200m – unlimited rest

C. Ground-based, high-rep abdominal circuit 

sprinter sit-ups, V-ups, toe touches, hip thrusts. 

Perform 10-20 reps of each exercise and go through the circuit 2-3 times. 

Rest 1-2 minutes between circuits.

Day 129

A. Squat

Back Squat - Heavy set of 5

B. Squat

Front Squat - Heavy set of 5

C. MetCon (EMOM)

Odd: 30 Double Unders + 10 KB Swings (53/35)
Even: 12 Burpees

Day 128

A. Max Effort

Bench Press (1RM)

B. Accessory Work

DB Bench Press 2 x MAX

C. Superset

4 sets of,

Seated Row x 12
rest 30s
BPA x 15
rest 60s

D. Vanity Work

Three sets of,

Preacher Curl x 8
rest 30s
Bulgarian Split Squat 1 1/2 reps x 12 (Each leg)
rest 60s

Day 127 (Track Session)

A. Explosiveness

5 Sets of,

Kneeling Jumps into Med Ball Throw and Sprint (Demo)

B. Agility/ Sprinting

Every 1:30 for 15 sets,

50yd Shuttle + 100yd Shuttle

This should be performed as a 25 yd out and back, and a 50 yd out and back.