8/30/18: Thursday

Deadlift 1×1 Heavy Single Deadlift with perfect technique (not maximal) *If you need a percentage guideline 85-92% of 1RM* Take 20% off for 5×5 weight Deadlift for load: #1: 1 rep Deadlift 5×5 Deadlift for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps Accessory Work 5 Rounds…

8/29/18: Wednesday

Overhead Barbell Complex In 20 Minutes find a technical max in the following complex: 3 Strict Press + 3 Push Press + 3 Jerk (Split or power) 7 Minute AMRAP Z-press for reps (45/35) *every time you break a set, perform 10 push-ups + 10 ring rows* *Count all reps of z-press and push-ups and…

8/28/18: Tuesday: Oly 6:30pm

12 Minute EMOM Minute 1: Max Double-unders Minute 2: 14 Alternating DB Snatch (50/35) Minute 3: 30 second L-sit on Rings Minute 4: 14 Russian KBS (70/55) *Count total double-unders* *Must complete all other minutes for Rx* 4 Rounds for time 4 Rounds: 500m Row 200m Run Rest 2 Minutes between rounds Score is total…

8/27/18: Monday

Nasty Girls

3 rounds for time of:

• 50 Squats

• 7 Muscle-ups

• 135 lb Hang power cleans, 10 reps

Accessory Work

4 sets for distance

Uneven Overhead/Farmer Carry Lunges

One DB overhead, one DB at side for max distance then switch hands

Rx: 50/35