sept 16th-22nd

Monday

AM

30 min z1 run continuous

PM

A. Back squat @31x1 10,10,8,8,6  rest 3- 225(10), 235(10), 245(8), 255(8), 265(5)

B1. Power Clean Cluster 1.1.1 reps, rest 10 seconds - 235,235,245,245,255(2)

B2. High box jump cluster 1.1.1.1.1, rest 3 min x 5 sets-44in,44in,44in,46in,46in

C. Overhead Squat 1 x 5, rest 3- 215,225,235,245,255(f)

Tuesday

A. Bench Press @ 31x1, 10,10,8,8,6 , rest 3-165(10), 175(10), 185(8),195(8),200(5)

B. Single arm dumbell row 6-8 x 5 rest 1 min btwn arms-sets of 8 with 2 pood

C. 10 min of heavy TGU practice- build to a heavy TGU with the barbell -85#

PM

50m prowler push @100% (heavy-ish load)- 140 lb on sled

rest 3 min

x12

(rest 6 min bw sets 4/5 and again between 8/9)

Wednesday

OFF

Thursday

A. Back Squat @31x1 10,10,8,8,6, rest 3-225(10),235(10),245(8),255(8),265(6)

B. Hang squat clean 1-2 reps x 5 sets, rest 3- 225(2), 235(2), 245(f), 245(1), 255(f)

C. Snatch Pulls 1,1,1,1,1,1 rest 2- 225,235,245,245,245,245

+

20 min z1 airdyne

Friday

A. Push Press @21x1, 10,10,8,8,6 sets rest 3- 155(10),165(10),175(8),185(8),195(6)
B. Split Jerk 1,1,1,1,1,1 rest 3- 235,255,265,275,285(f)
C. Tate Press 10-12 reps x 5 sets rest 2-sets of 12 with 30lb DB 

PM
airdyne
2 min @ 85%
2 min @ 50%
x 6 sets 

Saturday

AM- tester

For time:- 18:36

1k Row

30 Power Snatch @ 95lbs

1k Row

30 Power Clean and Overhead @ 95lbs

1k Row

PM-aerobic moderate pace 

moderate pace

2k row 

3 mileair dyne 

500 double unders

(broken into unbroken sets of 25*)-31:15    
Finished row @ 7:57
Finished Airdyne @ 9:37
DU were broken into sets of 25( triped up a couple of time)