Training Week of 8/19 - 8/23

Wednesday 8/19

A. 3 BS @30X1 q :45 sec for 20 rounds - 65-70% (275#)

+

B. 7 sets of the following Barbell Complex w/ 80#; rest 30-60 sec b/t sets

• 5 Rows
• 5 RDL
• 5 High Pulls
• 5 Hang PC
• 5 FS
• 5 Press
• 5 Back Squat

D. RKC Planks x 20 sec x 5; rest 30

Friday 8/21

Five rounds of:

A1. FS x 3 to a tough Triple; rest :20

135-185/-235-245-255-265-275

A2. 8-10 butterfly PUs; rest :20

3-4/10-10-10-10-10

A3. 5 HSPUs; rest 2:00

5-5-5-5-5

+

21-15-9 of

DL - 275#

GHD Sit-ups

Time: 3:29

Sunday 8/23

A1. DL - 5 x 5; rest 1 min

135-225-275-315-345-375-375-375-375-375

A2. WTD. Ring Dips - 4-5 x 5; rest 2 min

BW-10-20-30-40-50

+

B1. FR Lunges x 20 steps @ 135# x 5; rest 1 min

B2. Ring Rows - 5 x15; rest 2 min

+

C. 21-15-9

Russian KBS - 70##

Ab Wheel

Time: 3:28