9/21/18: Friday

Deadlift 1×1 Up to a heavy single (87-93% of 1RM) with good speed and no technique breakdown Deadlift for load: #1: 1 rep For time 10-8-6-4-2 Deadlifts (250/160) 2-4-6-8-10 Box Jumps (30/24) Accessory Work 3 Rounds 20 Banded Good Mornings 10 Back Extensions 20 Second Iso Hold (at the top of last back extension) 45…

9/20/18: Thursday

1ct Pause Bench Press 1×1 Up to a heavy single (87-93% of 1RM) with good speed and no technique breakdown then drop 15% for 4 sets of 5 (all paused) Bench Press for load: #1: 1 rep 1ct Pause Bench Press 4×5 Bench Press for load: #1: 5 reps #2: 5 reps #3: 5 reps…

9/19/18: Wednesday

12 Minute Partner AMRAP 1 Partner 1: 500m Row Partner 2: AMRAP 3 Burpees 5 Air Squats Switch every 500m Count Distance Rowed and reps of AMRAP together 12 Minute Partner AMRAP 2 Partner 1: 400m Run Partner 2: AMRAP 10 Dumbbell Snatch (50/35) 10 Wall-balls (20/16) Switch every 400m Count each run as a…

9/18/18: Tuesday

Front Rack Lunges 5×10

Front Rack Lunges for load:

#1: 10 reps

#2: 10 reps

#3: 10 reps

#4: 10 reps

#5: 10 reps

4 Rounds for reps

1 Minute at each station

1: Front Rack Lunges (75/55)

2: Kettlebell Swings (50/35)

3: Plyometric Push-ups

4: Ball Slams (30/20)

5: 200m Run

6: Rest