W5

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. **back tightness or pain?
No tightness

B. FRONT Squat @ 3030, 4 x 8 reps, rest 90-120 sec b/w sets **build as possible
195lbs

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

+

15-12-9-6-3

KB Swings, 53#

Burpees
7:55

Tuesday

A. Standing Press @ 20X1, 5, 5, 3, 3, 2, rest 60 sec
145lbs

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

C1. Archer Ring Push Ups @ 3020, 4 x 4-6/side alternating, rest 60 sec
5 ugly one

C2. L-sit Pull Ups @ 20X1, 4 x 5, rest 60 sec
5

+

Row 2 min @ 2k PR pace, rest 1:30 min x 4

Thursday

A. Front Squat @ 15X1, 5, 5, 3, 3 reps, rest 2 min **keep core tight at bottom.

200lbs

B. Front Rack Lunges, 3 x 20 steps, rest 2 min @ 115# all unbroken
Got 2 rounds unbroken, get to 15 on last set before bar slipped off hands

C1. Ring Dips, 4 x 3, rest 30 sec **Add weight if possible
Weighted veste

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
6

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

Friday

5 rounds for times:

Run 100m

5 Burpees AFAP

Run 100m

10 Push Ups

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

12:11