Deadlift
A.) 2 sets(+20), block pulls: 2 sets @ 3 inches (same#)
B.) 5 rep max (+10)
Box jumps: 4x1 find max height for the day
Evil wheels: 2x15
RM
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Bench press
A.) 2 top sets (+20), 2 back down sets (+20)
B.) 3x6-10(+5)
Pull-ups: 3xME
DB upright rows: 2 sets (+5)
WOD: "Helen "
400m run
21 KB swings
12 pull-ups
3 rounds
RM
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Back squats
A.) 2 sets(+20), drop down: 2 sets(+20)
B.) 3x5(+5)
Plank holds: 3x30(weighted)
WOD: 4 rounds
BB overhead walking lunges x 12 tot
KB swings x 9
BB front rack walking lunges x 12 tot
Box...
Power clean
A.) 2RM
B.) 5x3(+5)
WOD I: 3 rounds
200m run
10 KB snatch(5R/5L)
Rest 3 minutes
WOD II: 7x2 minute rounds (14 min total)
4 ground to overhead AHAP
5 chest to bar pull-ups
6 ball slams
RM
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A.) Speed bench: [email protected]% of Tuesday's weight
B.) strict press: 3x6-10(+5)
Flat DB bench: 2 sets(+5)
2 arm DB bent row: 3 sets (8-12) AHAP
WOD: 150 push-ups for time
*1/2 gasser penalty for resting
RM
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Bench press
A.) 3 sets(week 2 weight), 3 sets(-20#)
B.) 3x6-10(+5)
Pull-ups: 3xME
DB upright rows: 3 sets(week 3 weight)
WOD: 3 cycles of 7-5-3
Pull-ups
Box jumps
Push press
Rest 2 minutes between
RM
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Power clean: 10 min to find a heavy single for the day
Back squats
A.) 3 sets(+10) from week 3, 3 sets(-10%)
B.) 3x5(+5)
WOD: 10 rounds
1 round every minute for 10 minutes
1 power...