2017-10-22


Published October 23, 2017


Monday
4x10 seated box jumps for distance (pick a challenging length)
5 sets on the 2min @75% of
5 deadlift+3 hang cleans+1 shoulder to overhead (unbroken)
For Time
50 thrusters @75/55

Tuesday
10min to find 6 rep max strict chin-up
Then For Time
20 toes to bar
20 pull-ups
20 box jump overs@24/20
800m run
10 box jump overs
10 pullups
10 toes to bar

Wednesday
5x1min on 1min off squat hold with barbell(bottom)
8 rounds of
2min row 1min rest (fro cal)

Thursday
2 back squats @80% on min for 11 min
On the min for 20 min (alt movements)
5 burpees over bar
6 front rack lunges @135/85

Friday
5x4 bensh press @ 80%
5 rounds of
5 strict pull ups
5 dips
25 cal row

Saturday
"annie + 5 dips + 5 chest to bar"



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