A.
5 Tough Sets
Weighted Dip x 3
B.
Deadlift
Set #1 – 5 Reps @80%
Set #2 – 4 Reps @82%
Set #3 – 3 Reps @85%
Set #4 – 2 Reps @87-90%
Set #5 – 1 Rep @92-95%
Percentage Based Upon Estimated
1RM Today, Not all Time Best
C.
15 Minute AMRAP
5 Power Snatches 165/110#
10 Strict HSPU
15 C2B Pull-ups
D.
3 Sets
Good Morning x 10
Optional Work
20 Minutes Low-Moderate Intensity
Run, Row, Bike, Or Ski Erg or any combination
Stay Aerobic
A. 90-115
B. Built to 275 but back felt bad today so I called it.
C. 6+15
D.45# single leg
A. 15(1set)-20(4 sets)..first time doing weighted dips!
B. 225-235-240-250-265
C. 5 *modify shspu
D. 55#
A. 90-100-105-115-100
B. 285×5 for 3 sets. Trying to build linearly week to week.
C. 7 + 12
D. Subbed for single leg hip extensions
Evening Assault Bike Work
35 Minutes
45 seconds sprint, 4:15 easyish
40 seconds sprint, 4:20 easyish
35 seconds sprint, 4:25 easyish
30 seconds sprint, 4:30 easyish
25 seconds sprint, 4:35 easyish
20 seconds sprint, 4:40 easyish
15 seconds sprint, 4:45 easyish