Training for 9/2 - 9/7

Wednesday 9/2

A. 3 BS @20X1 q :45 sec for 20 rounds - 65-70% (285#)

+

B. 7 sets of the following Barbell Complex w/ 95#; rest 60 sec b/t sets

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

Total Time: 12:12 (WT approx 6:12)

C. Standing AB Wheel 3-5 x 3; rest 60

5-5-5

Saturday 9/5

Five rounds of:

Warm-up: PC practice - 185 x 3 x 3

A1. FS to a tough double; rest :20

135-185-225/255-265-275-285*-295*

A2. 8-10 strict chin-ups; rest :20

3-4-10-10-10-10-8+2 w/ kip

A3. 3 deficit HSPUs; rest 2:00 (On 45# iron + 10# bumper)

2-3-3-3-3-3-3

+

50 Tire Flips for time: 6:00-01

+

T2B x 10 x 5; rest 60-90 sec

Monday 9/7

A1. DL - 8 x 3; rest 1 min

135-225-275-315-365-385-405-405-405-405-405-405-405-405

A2. WTD. Ring Dips - 4-5 x 8; rest 2 min

BW-10-20-30-30-30-30-30-30-30-30

+

B1. Step-ups @ 24" - 8/leg w/ 60# KB x 5; rest 1 min

B2. Ring Rows - 5 x15; rest 2 min

+

C. 21-15-9

Russian KBS - 70#

Ab Wheel

Time: 3:27 (-1 sec)