Day 47

A. Skill/ Strength

Work up to today's 3RM Hang Power Clean

B. MetCon (AMRAP)

5 rounds for max reps of,

1 min at each station with 1 min rest between rounds

Double Unders

Strict Hand Release Pull-ups

Reverse Lunges

DB Push Press (30)

Day 6

A. Strength

Every :90 x 8

3 Push Press

B. MetCon (AMRAP)

15 Min AMRAP,

10 DB Push Press (45/30)

10 DB Walking Lunge (45/30)
10 DB Ground 2 Overhead (45/30)
10 DB Bent Row (45/30)

Day 1 (New Training Cycle)

A.) Bench

Bench Press (5 - 4 - 3 - 2 – 1)

B.) EMOM x 15 Minutes:

Minute 1 - 7 Bench Press (185/135)

Minute 2 - 40 Double-Unders

Minute 3 - 15 AbMat Sit-Ups

C.) Four Rounds for Time:

10 DB Push Press (50/30) 

10 DB Forward Lunges (50/30) 

10 Burpees 

10 KB Swings (70/53)

Day 124

A.) Row

1000m for time

B.) Pull

Deadlift (8 x 2) @ 80%

C.) EMOM x 10 Minutes

Even: 10 DB Push Press
Odd: 10 Russian KB Swings (Heavy)

D.) “The Chief”

5 rounds of: AMRAP 3:

3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

1 minute rest between rounds. Your score is total rounds, only full rounds count.

I don't have dreams. I have goals.

A.) Warm-Up: Three sets of,

Blackburns (Y-W-T-I) x 15s each

B.) Deadlift (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) Bench Press (5-3-1) (Wendler Week 3)

Set 1: 75% x 5
Set 2: 85% x 3
Set 3: 95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max is 185#, your percentages will be based off of 90% of 185# (165#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

D.) Superset: Four sets of,

Single Arm DB Push Press x 6 (rest 30s)

DB One-Arm Row x 8 (rest 60s)

E.) EMOM for 10 minutes,

6 Chin- Ups