10/2/17: Monday 

Back Pause Squat 12x5Back Pause Squat for load: *3 second negative, 2 second pause* *Start at 60% of 1RM* #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps #6: 5 reps #7: 5 reps #8: 5 reps #9: 5 reps #10: 5 reps #11: 5 reps #12: 5 reps…

9/29/17: Friday 

Dumbbell Windmills5 sets of 10 reps (5 per arm)

5 Rounds for completion

Max effort Reverse Grip Bench Press

Max effort DB Bent Row

10 Minute AMRAP

30 Double-unders
10 Toes to bar
4 Strict Pull-ups
10 Plyo Push-ups

9/28/17: Thursday: Oly Club 6:30pm

4 Minute AMRAP 13 Rounds @ 95/65 12 Deadlifts  9 Hang Cleans 6 Push Jerks  then Max calorie row in remaining time Scoring: Reps 4 Minute AMRAP 2 2 Rounds @ 135/95 12 Deadlifts  9 Hang Cleans 6 Push Jerks  then Max calorie row in remaining time 4 Minute AMRAP 3 1 Rounds @ 155/105…