9/17/18: Monday

Back Squat 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 Back Squat for load: #1: 1 rep Back Squat 4×5 Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps 10 Minute AMRAP…

9/14/18: Friday

Run 1 mile Tabata This! Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any…

9/13/18: Thursday

Clean Complex

In 20 Minutes Work Up to a Technical Max in the Following Complex:

1 Deadlifts + 1 Power Clean + 1 Squat Clean + 1 Front Squat

Elizabeth

21-15-9 reps for time of:

• Clean 135/95#

• Ring dips

Accessory Work Cashout

5 Sets:

20 Banded Good Mornings

20 Hollow Rocks

9/12/18: Wednesday

Shoulder Press 1×1 Work up to a heavy single but not maximal in the shoulder press Drop 20% for 5×5 volume work Shoulder Press for load: #1: 1 rep Shoulder Press 5×5 Shoulder Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps Close Grip Bench Press…