Training for Week of 9/22 - 9/24

Wednesday 9/22

A1. 10 Back Squat; rest :30

135-225-245-265-285-305-135-135

A2. WTD Pull-ups x 1-2 rest :30

BW-30-40-50-60-70-80-90(1.5) + BWx17*(+1)

*COVP on all reps except reps 16-17 only got chin to bar.

A3. Deficit (45# Bumper) HSPUs x 4; rest 2 min

1-4-4-4-4-4-3+1

+

B. 30 TGU for time

Time: 6:21 (PR from 7:03 on 8/14) 

**alternated 3/side until 18, then 2/side until 26, then alt singles until 30.

Friday 9/24

A. 1 FS every :45 second for 20 rounds - (295#)

EMOM for 15 min of:

B1. Press x 5 - 95-115-140-140-140-140-140

B2. Pendelay Row x 5 - 135-155-175-175-175-175-175

B3. PC x 5 - 135-155-175-175-175-175-175

C1. 20 GHD sit-ups x 5

C2. 20 BE x 5

Rest 1 min