Thursday - Set. 29

Dynamic Warm-up

Hang Clean
5 x 50, 70, 80, 80, 80kg

Press
5 x 40, 50kg
5 x 59kg (65%)
5 x 68kg (75%)
5 x 77kg (85%)

Bent Over Row
5 x 60, 80, 100, 120, 130kg

Hurricane See-Saw Press
5(r/l) x arms, 50, 90, 140, 140, 140#

Inch Trainer Row
5(r/l) x 25, 75, 95, 105, 105, 105#

Tuesday - Sept. 27

Jump Rope - 3 minutes

Hurdle Steps to Sprint x 18

Squat
5 x 135, 225#
5 x 275# (65%)
5 x 320# (75%)
6 x 365# (85%)

Snatch technique with bar
- OH squats, snatch balances, hang snatch progression to shins

Good Mornings
5 x 45, 135, 185, 205, 225#

Lunge (r/l)
5 x 45, 95, 135, 155#

Tuesday - Sept. 20

Bench Press
5 x 135, 185, 185, 205#
5 x 5 @ 225#

Lat. Pulldown
5 x 100, 140, 180#
5 x 5 @ 220#

30 degree DB Press
8 x 60, 70, 80, 90#

Neutral Grip Pulldown
8 x 180, 190, 200#

Upright Row
8 x 45, 75, 85, 95#

Bi's and Tri's to finish

Wed. - Sept. 14

Squat
5 x 135, 185, 205, 225, 255#

Monday - Sept. 12

Dynamic Warm-up

Press
5 x 35, 40, 45, 50, 54kg

T-bar Row
5 x 45, 90, 135, 135, 135#

Friday - Sept. 9

60ft. each
- 285# tire to 100# keg
- 285# tire to 150# keg

120' - 195# farmers w/ turn at 60'
120' - 245# farmers w/ turn at 60'

60ft. each
- 600# tire to 200# keg
- 600# tire to 235# keg

WOB @ 14ft. x 4
- 15ft. x 4

Wednesday - Sept. 7

22# hammer x 15 - 80-85ft.
16# hammer x 5 - 100-110ft.

Log C+J
3 x 130, 160, 210#
2 x 240
1 x 260#

15ft. Rope climb x 1, 1

Tuesday - Sept. 6

16# Shot x 10

Bench Press
5 x 135, 185, 225#
3 x 255# (85%)
4 x 285# (95%)

30 degree incline DB Press
8 x 80, 100, 100#
5 x 100#

Friday - Sept. 2

Dynamic Warm-up

Hurdle Jumps @6" x 6
- straight / lateral / straight x 6 each

Squat - deload
5 x 135, 185, 205, 225, 250#