Complete:
Strength:
A. Strict Press
85% for max reps
Rest 3 min
90% for max reps
Rest 3 min
75% for max reps
B. Deadlift
2×10 @60-65%
1×6 @80%
2×3 @85%
1x 3 @88-91%
C. Back Rack alt lunges
HEAVY alternating in rep schemes of,
20 / 16 / 12 / 10
Heavy for each. No more than 2 working sets per scheme
/
Conditioning:
Running clock
21-15-9
Hang power clean 155/103
Ring dips
Box jump overs
Rest 3 minutes
21-15-9
Ghd sit-ups
Strict HSPU
Cal bike
Rest 3 minutes
14 min – bike or ski
:35 hard
:25 easy
/
Becomplete:
1. Waiters carry. 250′ each arm
2. Bridge static hold (thoracic)- accumulate :90-2 min
3. Db single arm row x 15 reps x 3 sets each side
4. Db Flys x 15 reps x 3 sets
5. DB pullovers x 10 reps x 4 sets
6. Banded supersets: 15 good mornings + 20 banded scap squeezes + 30′ side step each direction + 15 banded triceps extension — x 4 sets
7. Crossover symmetry