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
