Day 33

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

15 RDL + Bent row w/ full stop at top (empty barbell)

B. Bounding

5 x 5 Tuck Jumps (Demo)

C. Strength

Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

D. Strength

Work up to a "Heavy" 2 rep Hang Squat Clean

E. Benchmark 

MetCon (Time)

Max effort 500m row

Day 78

A. Dynamic Warm-Up/CNS Stimulation

Tuck Jump (5 x 5)

B. Strength

Front Squat (10 x 3)

C. MetCon (Time)

21-18-15-12-9-6-3

Burpees over the rower
Row for Calories

Day 120

A.) Bounding

5 x 5 Tuck Jumps (demo)

B.) Strength

Back Squat (6 x 2) @ 80%

C.) Conditioning

10 Rounds for time:

10 DB Snatches (70/50) *5 each arm, split however you like*
15 Wall Balls (20/14)

Day 104

A.) Bounding

5 x 5 Tuck Jumps (demo)

B.) Squat

High Bar Pause Back Squats (5 x 3) - Hold the bottom for 3 seconds.

C.) Squat

Front Squats (2 x 10)

D.) "Triple 3's"

For Time:

3,000m Row
300 Double Unders
3 mile Run

Day 98

A.) Bounding

5 x 5 Tuck Jumps, jump as high as possible tucking your knees to your chest every rep.

B.) Strength

1.) 3-rep Heavy Deadlift

2.) 4 × 8 Bulgarian Split Squats (Holding DB at sides)

3.) 50 Hip Extensions

C.) Conditioning: For time, 

Double DU “Annie”

100-80-60-40-20 Double Unders

50-40-30-20-10 Abmat sit ups 

** Compare to May 29, 2014 **