W6

Monday

A. Deadlift- up to 185 for 15 reps, reset on ground every rep **this should be unbroken, note if it’s not

15 unbroken

B. FRONT Squat @ 3030, 4 x 5 reps, rest 120 sec b/w sets **build as possible

185lbs,195lbs,200lbs, 210lbs

C. Death March @ 3010, 3 x 16/leg, rest 60 sec  **use DB’s **focus on keep back arched and pushing butt back as you go down

25lbs

+

15-12-9-6-3

KB Swings, 53#

Wallball, 30#

6:55

Tuesday

A. Standing Press @ 20X1, build to 1RM

190lbs (hit 195 but used a little legs so I didn't count it)

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

4

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

6

C2. L-sit Pull Ups @ 20X1, 4 x 6, rest 60 sec

+

Row 2 min @ 2k PR pace, rest 1:15 min x 4

Thursday

A. Front Squat @ 15X1, 4, 4, 2, 2 reps, rest 2 min **keep core tight at bottom. **increase weight each set
185, 205, 215, 220

B. Front Rack Lunges, 3 x 16 steps, rest 2 min @ 115#  or more, all unbroken

120lbs unbroken all sets

C1. Ring Dips, 3 x max unbroken, rest 1 min **go to true failure with good form on first set

8, 6,6

C2. Strict Pull Ups, 3 x max unbroken  **go to true failure with good form on first set

9, 8,8

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

Friday

5 rounds for times:

Run 200m

5 Burpees

10 Push Ups

15 Squats

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

19:44.