Training for the Week of 7/13 - 7/17

Tuesday - 7-14

A1. Zercher Squat - 5 x 3; rest 2 min

135-185-225-275-285-295-305-315

A2. WTD Pull-ups - 5 x 5+; rest 2 min

BW-10-20-30-40-50-60(4.75)-60(2) + strict BW x 12

B1. L-sits - 20 sec; rest 10 sec 

B2. Bent Press + 10 windmills per side; rest 10 sec b/t sides; rest 10 sec

B3. SLDL x 10/leg; rest 10 sec b/t sides; rest 1 min; x 5

Airdyne Sprint Intervals :30 @ 90%, :30 @ 50% x 5 (5min)

Friday 7/17

A1. DL - 5 x 3; work to tough triple; rest 2 min - 225-275-325-365-385-405-425-445-465

A2. WTD Dips - 5 x 5; rest 2 min - 20-30-40-50-60-70

B. "Dip" Diane 21-15-9 - 2:47-48

225# DL - all UB

Bar Dips - (14-21, 7-5-3, 5-4) kippedafter rep 9 on first round

C1. Ab Wheel x 25; rest 30 sec

C2. RKC Planks - 30 sec; rest 30 sec

C4. 55# - Bulgarian Split Squats x 10/leg; rest 30 sec b/t legs; rest 1 min; 4 sets