G.O.M.A.D. Week 3

Day 1
Strength A: Log Press - Work up to a new 1RM
Strength B: Weighted Pull-ups - 5x5 (1 Weight Across)
Accessory: Seated DB Press (a)/DB Pull-overs (b) - 3x8
Conditioning: Alt. EMOM for 10 Mins - Hang Power Cleans/TTB
ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins*


Day 2
Strength A: Front Squat - 8x3 (Progressive)
Strength B: Work up to a new 1RM
Accessory: BB Split Squats (a)/Glute/ham bridges 4x15
Conditioning: 5 Bear Crawls/10 TGUs/20 GHD Sit-ups x3
ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins*

Day 3
Rest/Mobility WOD - Lower Body/Upper Body


Day 4
Strength A: Axle Press - 8x3 (Progressive)
Strength B: Pendlay Rows - 5x5 (Progressive)
Accessory: Ring Push-ups (a)/Rope Climbs (b) - 4xMR/4x4
Conditioning: 200m Run/8 Strict Pull-ups/4 Tire Flips/8 Strict TTB/4 Burpee Box Jumps x5
ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins*

Day 5
Strength A: Hang Power Clean - Work up to a new 1RM
Strength B: Sled Drags - 3x200ft
Accessory: Sandbag Carry - 3x Max Distance
Conditioning: 1 Mile Medball Run
ST - *30 Mins*, AC - *10 Mins*, CO - *10 Mins*

Day 6
Rest/Mobility WOD - Lower Body/Upper Body


Day 7
Rest/Strongman or Conditioning Work