Friday

Tuesday

Strength

1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.

-195, 225, 255, 280


2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec.

-10,15,17.5, 20


2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 75 sec.

-170, 200, 210, 220

Conditioning

“Beat the Coach 1.2″

Every 30 seconds for 10 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#


Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

So I did NOT do this @ 225. I started at 205..failed a jerk. Dropped the weight to 195. Eventually failed another one. I then finished the workout at 185. In total I probably had 12-13 full reps.


Wednesday
Worked out with Alex. Got in a good little lung burner!!

5 Rounds
25 ft. Sled Pull (90 lbs plus the sled)
15 C2B Pullups
25 ft. Sled Pull
30 Double Unders
Time- 13:48


Thursday
Off Day


Friday
1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.

-190, 225, 240x2

2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 – rest 60 sec.

-135x2, 155x2

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

-145, 160, 170x2

Conditioning

3 Rounds

5 Deadlifts @ 315

30 ft. sandbag shuttle run(6 bags @120, 6 bags @45)

10 box jump overs 24"

30 ft sandbag shuttle run
*rest 2:30 in between*

times- 5:22, 5:26, 5:31