Sunday's Workout

Rest

Saturday's Workout

Dynamic Effort Bench 3 grips 8x3 @ 60% /45s rest
Push Press 3x5
5 rounds of (Ring Dips x max reps-2) + (Pullups x 1/2 max reps)
5 x 5 Pendlay Row

Heavy* Farmers Walk (25ft and back x 1) x 3

* We define heavy as a weight that is close to failure in one trip of 25ft and back.

Friday's Workout

Light Sled Dragging + Abs + Flexibility/Mobility Work

Thursday's Workout

Snatch 10x1@80%/45s rest

Clean 10x1@80%/45s rest

D.E. Box Squat 10x2@55%/ 45s rest

D.E. Deadlift 10x1@55%/45s rest

Row 500m (go for a new P.R.)

Wednesday's Workout

abmat situps

light upper body sled dragging 45 lbs about 20 min

foam roll, flexibility, mobility

Tuesday's Workout

Max Effort Floor press:

5x50%, 3x60%, 2x70%, 1x80%, 3x90% or new 3 rep max

5 x 1/2 max rep pull-ups

Shoulder raise complex 5 x 20 reps each of front raises, side raises, and rear raises

5 rounds of db tate presses and db hammer curls x 15 reps

Heavy Farmers walk: 25ft and back x 3 use a weight where 25ft and back is near failure.

Monday's Workout

4 rounds of GHD Situps and GHD back extensions

20 min power walking with sled 70 lbs

20 min flexibility / mobility work

Today's workout is for raising G.P.P. and to help recover from yesterday's.