Day 39

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. Strength

Every 1:30 x 10 sets,

3 Front Squats @ 78% 

C. MetCon (Time)

"Angie"

100 Pull-ups

100 Push-ups

100 ABmat SIt-ups

100 Air Squats

Day 38

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. Strength

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

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

C. Strength 

Split Jerk - Heavy Single

D. Skill

50 Strict Pull-Ups*

Every time you drop off the bar, *3 Strict HSPU before you return.

Day 37

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. Strength

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

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

C. Strength Superset

DB Bench Press (4 x 10)

Chin-up (4 x 8)

D. Conditioning

5 x 300m row/ 1 minute rest between intervals

Day 36

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. Strength

Pause 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.

C. MetCon (Time)

21-15-9

Deadlift (275/185)
Strict Ring Dips

D. Accessory Work

3 x 15 Banded Good Morning

3 x 15 Hip Thrusts

3 x 20 Reverse Hyper 

Day 35

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. MetCon (Time)

1000m Row, into:

4 RFT:

20 KBS (70/50)
60 Double Unders

Then, 1000m Row

Day 34

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. Strength

Push Press - 2RM

C. Strength

5 sets of 2 Front Squats + 1 Jerk

D. Benchmark (Time)

For Time,

75 Ring Dips

E. Row

5 x 300m row

rest 1 minutes between efforts

 

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