Back Squat
45x10/135x5/210x10/ 225x8/240 x6/ 255 x6/ 270 x6
Front Squat
165x5/185x5/200x5/210x5
Rest 3 hours
Banded bench
135 x2 x10
Banded press
55x 2 x10
Kroc Row 120#
18 Right, 15 left (not enough rest in between)
Tuesday
"WHITE"
24:45
Wednesday
Back Squat
45x10/135x5/190x10/210x10/225x8/240x10
Front Squat
165x5/175x5/185x5x2
145-160, 7 total
5-4-3-2-1
185# c-n-j
muscle up
5:37
Thursday
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.
1. 12+4, 35#, 115, GHD unloaded
2. 7+0, same
3. 6+0, same
Rest 3 hours
Deadlift 5-3-1-1-1
135-225-315-265-415
Rest 4 hours
1 RM push press
45x5/135x3/185x2/215x1/225F/225F
"BWC"
50 push ups
40 pull ups
30 burpees20 pistols, alternating10 handstand push ups1 rope climb, 18′ legless
40 pull ups
30 burpees20 pistols, alternating10 handstand push ups1 rope climb, 18′ legless
10:10
Friday
30-25-20-15-10 Ring Push Ups
5-4-3-2-1 225# Squater Cleanings
9:50
Rest 6 hours
Four rounds for time of:
4 Muscle Ups
8 Kettlebell Snatches per arm, 53/35
5:22
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