Growth & Development

  1. 5×5 Deadlift heavy across (up 5-10 from last week)
  2. Back extensions x 10 reps + 15 second rest , right into 30 second Soresons hold + 1:00 rest x 4 sets

+ 3 sets

5:00 on the clock AMRAP

8 push press

10/8 assault cals

8 wall ball / goblet squat

+ 2:00 rest between sets

 

Performance

  1. Deadlift 5 sets of 3 @ 80% of 1RM
  2. Barbell seated shoulder press x 6 reps  + single arm Farmers bar carries as heavy as possible 50ft right 50ft left  x 3 sets

+ 3 sets

1:00 on clock (90% effort)

6-8 TNG power snatch 75/55

+ sprint on bike for remaining time

+ 4:00 rest  between sets

 

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