W4

Monday

A. Deadlift- up to 185 for 12 reps, reset on ground every rep **make sure you lower it slower than than it took to pick it up.

Was dealingwith back tightness today got 8

B. Zombie Squat @ 3030, 4 x 10 reps, rest 90-120 sec b/w sets **125-135# across

Got a few at 135 but because of tightness I went down to 125.

C. Death March @ 3010, 3 x 20/leg, rest 60 sec  **use barbell **focus on keep back arched and pushing butt back as you go down

20lbs not sure if I did right

+

15-12-9-6-3

Wallballs, 20#

Burpees

8:41

Tuesday

A. Standing Press @ 20X1, 5 x 3, rest 60 sec

150lbs

B. Uneven Ring Pull Ups, 5 x 3-4 each direction, rest 90 sec **set rings about 4-6” difference in height
4

C1. Ring Push Ups w/ weight added @ 3020, 4 x 12-15,
rest 60 sec

12x 55kg

C2. L-sit Pull Ups @ 20X1, 4 x 4, rest 60 sec

4

+

Row 2 min @ 2k PR pace, rest 1:45 min x 4

2:06

Thursday

A. Front Squat @ 15X1, 4 x 3 reps, rest 2 min **keep core tight at bottom.

200lbs

B. Front Rack Lunges, 4 x 20 steps, rest 2 min **must be unbroken

Got 20 on last try with 115 average 12 on first 3

C1. Ring Dips, 4 x 4, rest 30 sec **Add weight if possible

4 with weight Vest

C2. Chest to Bar Pull Ups, 4 x 5-7, rest 30 sec **try to pull as low down chest as possible, actually make contact

7

C3. Reverse V-Ups on Swiss Ball controlled, 4 x 8-10, rest 30 sec

10

Friday

5 rounds for times:

Run 200m

5 Burpees w/ Max Height jump at top

10 Push Ups

Rest 1 min b/w sets **push the pace b/w of rest