Monday 7/18
A. BS x 5 @ 45-95-135-185-230-255-280-305-330
B. PC x 5 @ 95-135-170-175-180-185-190
C1. Press x 8 @ 45-75-95-115-115-115-115
C2. DB Rows x 12 @ 70-100-100-100-100
D1. Ab Wheel x 25-25-25-25
D2. Turkish Sit-ups - 4 x 10/side @ 45#
Wednesday 7/20
A1. BS x 5 @ 45-95-135-185-230-255-280-280
A2. Wtd Pull-ups 80x3x5+2-2-2 (21)
B. Clean Pulls x 5 @ 135-170-190-210-225
C1. 5 Rope Kips
C2. 8 Wtd Push-ups - BW-10-20-30-40-50-60(5)-10@BW-10@BW
D1. 20 Sledgehammer swings
D2. 5 Tire-Jump Throughs
Friday 7/22
A. BS x 5-5-5-3-8 @ 45-95-185-235-260-285-310-340-280
B. PC x 5-5-5-3-8 @ 95-135-175-180-185-190-200-185
C1. 10 Ring Rows + 6-8 FB BB Rows @ 115#
C2. 1 min HS Holds (getting easier)
C3. BU KB Press x 5 (3sets @35#)
D. Big Boy Shuttle (or shuffle...)
5 rounds, rest while partner goes, but keep rolling between the two.
90# Prowler push - 25 yds (paces)
Sprint back and grab 100# DB and goblet carry 25yds
90# Prowler push (back to start)
Sprint back to get 100# DB and Goblet carry back to start.
The "sprint" to get the DB became more of a shuffle/jog. The last couple rounds I was able to open my stride a bit more than the first two.
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