Back Squat 87.5% x 5 x 3
Press 87.5% x 5 x 3
3 x 20 Weighted walking lung: add 5lbs.
3 x 10 DB Bench Press; add 5lbs.
Run 8 x 200m; Rest 1:00 between efforts, maintain +/-:02 on every effort.
Penalty: 5 Hanging Leg Raises every :01 that you deviate more than :02 from your original pace.
8 x 800m; 2:00 recovery between efforts, Goal is to maintain your mile TT pace each effort. Do not deviate +/-:04.
Penalty: Add up every second you were over or under your :04 deviation limit, and accumulate :10 plank/second
10 Air Squats
10 Russian Swings 35lbs.
RDL 3 x 5; add 10lbs. from last week
Pull-ups 6 sets of the same number as last week
Back Extension 3 x 8; add 5-10lbs. from last weeks loading
16 Rounds for distance:
Back Squat 1RM
Build to a max: This is a barbell complex, which means once you begin the bar cannot rest on the floor, the deadlifts are all touch and go.
5 Hang Power Cleans
5 Front Squats
5 Push Jerks
10 x 100′ Prowler Pull