A.
Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….
B.
Every 6 minutes, for 12 minutes (2 sets) for times:
20/15 Calories of Assault Bike
15 Deadlifts (225/155 lbs)
400 Meter Run
Go hard and trust that you’ll have enough rest to repeat your effort.
A. 315/365/415/315/365/415
B. 4:52/5:42
A. 225/245/270/230/250/275
B. 4:30 both rounds, 20 cal Echo bike, 155 DL, single unders until 1:30 remaining each round
Mix of things
Push press – 5 sets of 3
55/65/85/95/100
Deadlift – 10 sets of 5 at 60% – 155lb
3 rds
400 row
21 kbs – 35lb
12 front squat – 85lb
11:14
(34 weeks 5 days)