Training for Week of 5/18 - 5/23

Sunday 5-18
Wendler 5-3-1 (75-85-95%)
A. Press 5-3-1+
135-150-165(f)-135(10)
B. Deadlift 5-3-1+
375-425-475(5)
C1. Pendelay Rows -  5 x 3 @ 31X1
135-155-175-195-205-215-225-135 AMRAP (15)
C2. Pistol Squats - 5 x 12 (alt legs) 12-12-12-12-12-12-12-
D. EMOM - 20 min
Odd - Burpees
Even - 20 RKBS - 70#

Wednesday 5-21
A. Power Clean - 3 x 3
135-185-205-225-235-245
B. Back Squat - 8-5-3-1-1-1-5
295-335-355-380-380-380-335
C1. Wtd Pull-ups - 8-5-3-1-1-1-5
10-40-55-70-70-70-40
C2. Wtd Dips - 8-5-3-1-1-1-5
15-50-65-80-80-80-50
+
50-40-30-20-10
Double Unders
Sit-ups (unanchored)
Time: 5:56

Friday 5-23
A. 3-Pos Snatch - 1.1.1 x 3 - 60-65%; rest 2 min
145#
B. HS Walks x 3 attempts
+
3 sets @ 95%:
12 heavy russian swings - 100#
AD 20 sec MAX effort
rest walk 4 min
+
3 sets @ 95%:
5 TnG Deadlift heavy build per set (stay between 75-80%)
385-405-425
Row 20 sec MAX effort
rest walk 4 min
+
10 PC TnG 50-60% of 1rm (150-160-170)
12 burpees AFAP 
walk rest 4 min
+
Tabata Airdyne sprints
+
6 min @ Z1