W6

Monday

A. Deadlift- up to 185 for 7 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.

B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets **75-95# across
95lbs

C. Off-set Single Leg RDL @ 3010, 4 x 6/leg, rest 60 sec
53lbs

D. 3 Suitcase DL + Single Arm Farmer’s Carry, 4 x 100’ w/ 97#

+

For time:

3 rounds

50’ Double KB Front Rack Lunges, 35#/H

8 Toes to Bar

10 Box Jumps, 24” step down

8:45

Tuesday

A. Bench Press @ 20X1, build to 1RM **make sure you have a spotter
290lbs failed 300

B. Legless Rope Climb, 5 reps for time all the way to tape
7:40

C1. Ring Dips @ 30X1, 4 x 1, rest 60 sec **1RM
Weighted vested +1 chain

C2. Strict wtd Pull Ups @ 20X1, 4 x 1, rest 60 sec **1RM
Weighted vested+3 chains

+

1 rounds for time:

Row 1000m

30 Cal Bike

Run 800m
15:11

Thursday

A. Sled Drag- 4 x 30 sec, rest 90 sec **heavy as possible
A very slow 315lbs

B. Front Rack Step Ups, 4 x 5/leg, rest 60 sec b/w legs
35lbs

+

20 min @ consistent effort

Row 500m

30 Step ups

10 Ring Push Ups

2 TGU/arm, 35#

30 High Knee Jump Rope

15 V-Ups

2 rounds

Friday

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

10 rounds