Training Cycle 4; Week 3

Monday 10/13

A1. Back Squat - 5,4,3,2,1+

(135-225-275) 315-335-355-375-395(5))

A2. SA DB Press - 5,4,3,2,1+

(25) 45-55-65-75-80 (L0/R4-L65x2)

B. 20 rep Back Squat - 325# 

18 (+1)

C. 100 Pull-ups FT (sets of 4)

13 sets in 3:22

20 sets in 5:29

25 set in 7:45

Wednesday 10/15

A1. HSC - 1-1-1-1-1

(135-185-205) 225-245-265-285-305 

A2. Push Press - 3-3-2-2-1

(135-165) 195-205-215-225-235

+

DL and DU WOD (3:47 @ 315# on 8/20)

5 RFT of 

DL - 335#

DUs - 21

Time: 3:55

Friday 10/17

A1. FS - 5,4,3,2,1+

135-225-280-295-310-325-340(1)

A2. Wtd Cin-ups - 5,4,3,2,1+

(BW-35) 55-65-75-85-95(1.75)

B. AMRAP strict chins x 1 

18

+

7 rounds @ Z1 pace 

135# FR Rev Lunges - 10 reps; rest 10 sec

Ab Wheel x 15; rest 10 sec

Bar Dips x 10; rest 10-20 sec