October 2017

Wednesday November 1st, 2017

Strength/Accessory 3 sets: Romanian Deadlift x 6 @ 50-55% 1RM Rest :45-:60 DB Bent Over Rows x 8/8 AHAP Rest :45-:60 V-ups x 15-25 Unbroken Reps Rest :45-:60 Conditioning 5 rounds for time (15 minute cap): 15 Box Jumps (24″/20″) 12 Deadlifts (155#/103#) 9 Hang Power Cleans (155#/103#) 6 Shoulder-2-Overhead (155#/103#)  

Wednesday October 25th, 2017

Strength/Accessory 3 sets: Dumbbell Weighted Step-ups x 8/8 Rest :60 Strict Chin-ups x 6-8 Rest :60 (Weighted) Plank Hold x :60 Rest :60 Conditioning 5 rounds for time: 12 Weighted Pistols (35#/25#) 12 Toes-2-Bar Scaling Options: Weighted Pistols → Unweighted Pistols → 2 count reverse lunges Toes-2-Bar → Toes-2-Rings/Knee-ups → Abmat Sit-ups