W7

Monday

A. Deadlift- 20 rep TnG max, shoot for 185-205, again make sure you can control down through the 20 reps

205lbs

B. Front Rack Step Ups, build to 10RM each leg

Ugly 95lbs (You saw it)

C1. Wtd Ring Dip, 1RM

62lbs

C2. Wtd Pull Up, 1RM **chin fully over bar

97lbs

Tuesday

Row 10 sec MAX EFFORT, rest 2-3 min x 3

+

Row 2k for time: **try to hold 1:55/500m pace, no faster even at the beginning

7:51

Thursday

A. Front Squat @ 11X1, build to 1RM **as tolerable, don’t go past comfort

300lbs

B. CG Bench Press, build to 1RM

280lbs

+

10 rounds for time:

15 Wallball, 20#

5 Pull Ups

14:33

Friday

10 rounds for time:

Run 100m

10 Burpees

22:15