Wed, 020817

Strength:A. Strict Press 5×5 to 5RM – + 2×5@87%

B. Deadlift Progression

75% of your 1RM deadlift x 5×5 from 6″ blocks 

*using Your Snatch Grip 

**straps allowed 

Conditioning: 

Running clock 

“Jackie”

1k row 

50 thrusters (45lb bar) 

30 pull-ups 

At 10 min mark start 

30 burpee bar muscle ups 

50 OH walking lunges 95/63

100 double unders 
Into 10 min light row to flush / recover 

**go for PR on “Jackie”
Training Options / Accessory Work:

A. Db rear delt fly’s 4 x 12-15 reps 

B. Oh plate tricep ext 4 sets of 8-10 reps 

C. Crossover symmetry 

D. Ghd sit-ups 50 afap 
Gymnastics:

Weighted legless rope climbs 

Choose 

Every :30 x 5-7

Every minute x 12
Running Progression

1 mile @70%

Rest 2 min stretch 

800m at :30 slower than ur fastest mile pace 

Rest 2 min x 2 

Into 

800m @70%

Into 200m hard x 4. Walk 100′ for your rest

Into 5-7 min cool down run