Training Week of 8/26 - 8/30

Wednesday 8/26

A1. 3 Back Squat @ 31X1; rest 1 min

135-225-275-295-315-315-315-315-315

A2. WTD Pull-ups x 3-4; rest 1 min

BW-20-30-40-50-60-70(3)-80(2)-BWx15-BWx11

A3. Deficit (45# iron) HSPUs x 3; rest 2 min

3-3-3-3-3-3-3-3-3

+

B. 10 RFT of:

10 DL TnG - 135#

10 Push-ups

Time: 6:33

+

C. RKC Planks - 20 on, 30 off x 5

Friday 8/28

A. 1 FS every :45 second for 20 rounds - 275#

B1. Pendelay Row x 5 - 135-155-165-185-185-185-185-185-185

B2. Press x 5 - 135-135-135-135-135-135

B3. RDL x 10 - 185-185-185-185-185-185

Rest as needed...try to stay moving

+

C. 5 RFT of:

20 OH Walking Lunge steps - 45# Plate

20 GHD Sit-ups

Time: 12:20 or 13:20* 

Notes: started at 29 min, ended at 41:23 or 42:23. Can't remember. Had to break the GHD after 1st set.

Sunday 8/30

A. 24* min EMOM of 

Odd: 7 DL TnG - 315#

Even: 8 Ring Dips

B. 5 rounds of

5 x one arm swing 
5 x one arm clean 
5 x one arm press 
5 x reverse lunge 
5 x single arm squat 

Switch sides and repeat.

 

Used 40# KB

Time: 9:37-47*

*Notes: 

Did 24 as Rxd on the EMOM but did 8 on last set + 1 set on the next min for a total of 100 reps of DL @ 65%. Had to break ring dips on last 3 sets (7+1, 6+2, 5+1+1+1) then Did an extra set of 5 Ring dips after time.

Not sure if I did the Press on last round so I did a set after the 5th set (9:47 mark) to make sure.