Back Squat Heavy 5; shoot for 5-10lbs. heavier than last week
90% x 5 x 2
Bench Press 3 x 5; add 5lbs. from last week
4 sets with no rest:
20 Jump Squats
10 Russian Swings 55lbs.
Run :30 on/:30 off until you complete 3 miles
8 x 800m; Recover 2:00 between efforts
Penalty: :10 in plank every :01 you deviate more than :04 off your initial pace
*Compare to two weeks ago
1 min Dumbbell Hang Squat Clean 75/50
1 min Rowing
1 MIn Rest
Double Unders (or double the number of single unders)
RDL 5 x 3; add 10lbs. from last week
Chin-ups Same as last week
Back Extension 3 x 10; same weight as last week
6 x 800m;rest 2:00 between efforts. Same pentalty as last week.
Back Squat 2RM; try to add 5-10lbs. from last week
90% x 2 x 3
Using last weeks complex:
97.5% x 5
10 x 100′ Prowler Pull
Trail Run: 5-10 miles, athletes choice of trail/distance. Go outside, get off road, and have some fun.