Wednesday 05.08.19 – Competitor

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A. In 20-Minutes or less: Build to a 3RM Push Jerk B. 3 Sets; Rest 1:00 between Sets 10-12 Strict HSPU 10-12 Strict HSPU Max Rep Strict HSPU C. 3 Rounds For Quality: 6-8 Archer Rows each side 30s Rest 10-12 Side Lying Shoulder Ext. Rotations each side 1:00-1:30 Rest D. 3 Sets 3+10 Clean Pull + Shrug E. 12-Minute …

Wednesday 05.08.19 – Rx

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A. In 15-minutes: Build to a 5RM Low Bar Back Squat B. 4 Sets 10 RDLs (light-moderate load) 10 Weighted V-ups* (20/14lbs) 1:30 Rest *I would recommend using a medicine ball

Tuesday 05.07.19 – Competitor

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Ideally today would be split into two sessions. If you can’t that’s fine, just do them together. A. Morning Track Session 4 x 200m Run; Resting 1:1 1 – 75% Effort 2 – 85% Effort 3 – 90% Effort 4 – 95% Effort Rest 3-Minutes 3 x 400m Run; Resting 1:2 1 – Max Effort 2 – Max Effort 3 …

Monday 05.06.19 – Competitor

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A. In 20-minutes or less: 5RM Front Squat B. 3 Sets 20m Backwards Sled Drag (moderately heavy)* Rest 20-30s 20m Forward Sled Drag** (moderately heavy) Rest 1:00-1:30 *Choose a load that allows a continuous drag. If you can run/job, it’s too light, if you waddle/stop, it’s too heavy **Be sure to make contact with the ground with your heel first …

Monday 05.06.19 – Rx

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A. Power Snatch 10-10-10 Do these reps as touch and go reps. Stick with light to moderate loads B. For Time: 200m Run 20 Power Snatches (115/75) 20 C2B 200m Run

Saturday 05.04.19 – Rx

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Death By: Rope Climbs* *Scale to strict pull-ups if needed At 0:00, do 1 rope climb or 1 strict pull-up, then rest until 1:00. Then do 2 rope climbs or 2 strict pull-ups, then rest until 2:00. Then do 3 rope climbs or 3 strict pull-ups, etc… Follow this until you can no longer complete the reps in that minute. …