Monday
A. build to a heavy OHS- 272
B 5 reps x 3 set @50%
4 reps x 3 set @ 60%
3 reps x 3 sets @ 70%
2 reps for 2 sets @ 80%
1 rep for 6 sets @ 90%
C. 5 rounde- 2:58
5 DL at 275
10 jumping lunges
D. 1-6 strict pull up ladder x 5 sets-9:58
Tuesday
60 min easy row
Wednesday
A. 6 way barbell complex: 95,115,135
6 DL
6 Bent over row
6 HC
6 BS
6 PP
6 PU
x 4 sets
B. 8,6,4,3,2- double KB walking lunges/ 30" box jumps- 4:39
C. 3 rounds- 3:48
10 KB c&j
20 m lunge
D. 3 rounds with out putting the KB down- 3:18
8 double kb fs
60m farmers carry
E. 20 weighted back extension x 3 sets- all sets with 45lb
thursday
5k row aty easy pace
friday
A. snatch- heavy triple- 195
B. clean and jerk complex- 265
C. 400meter fun- 36:41
5/5 walking lunges
5 push prss
( go till you lunge 400 meters)
saturday
100 TGU @35lb
+ 30 min easy row
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