Training for Week of 9/9 - 9/13

Wednesday 9/9

A1. 3 Back Squat @ 31X1; rest :30

135-225-275-315-335-335-335-335-335

A2. WTD Pull-ups x 2-3; rest :30

BW-20-30-40-50-60-70-80 x 3 + BWx16 (+1)

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

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

+

B. 5 RFT of:

5 PC - 185#

10 GHD Sit-ups

Time: 5:33-6:33*

*approximation - lost track of when I started on the running clock.

Friday 9/11

A. 1 FS every :45 second for 20 rounds - (285#)

B1. Pendelay Row x 5 - 135-165-205-205-205-205-205-205

B2. Press x 5 - 95-115-135-135-135-135-135-135

B3. RDL x 10 - 135-165-205-205-205-205-205-205

Rest approx 20 sec b/t movements; 60:75 sec b/t rounds

+

C. 5 rounds of

5 standing Ab Wheel

10 American KBS

Rest 30 sec b/t rounds

Sunday 9/13

A. 22 min EMOM

Odd - 10 DL TnG @ 315 

10-10-10-10-10-10-10-10-10-10-10

Even - 8-10 ring Dips

10-10-10-8+2-8+2-6+1+1+1+1+1-5-5-5-5-5-(5-5-5 AT)

B. 5 Rounds for time of

10 FR Lunges - 65# 

10 Upright rows - 65#

Time: 3:30