Preparation: Part 1. Warm-up of your choice. Part 2. Three Rounds of  5 Box jumps and 10 20# Ball Slams.
Focus: Back Squat: Ladder up to 130#. Then max reps at 130#
Deadlift: 5 x 160#; 5 x 185#; 5 x 210#
Push Press: 50 x 70# Break this into as many sets as it takes to get the 50 done. Don’t burn all your fuel too early, but go as deep as you can and keep the rest between sets very short.

Pull-ups: Max reps. Rest one minute then 5-4-3-2-2

Finisher: Row: set the damper on a C2 rower at 4-5. Then row as many meters as possible in 3 two-minute rounds with 90 seconds rest between rounds.

  1. Nice work. FYI I will have a log book with your statistics (weights, times, rounds, etc.)


  2. stellaguinness said:

    Did yoga stretches for the first part of the warm-up.
    For the back squat at 130, I did six reps. My back hurts on the lower left side, so not sure what that’s all about.
    Deadlifts went well. Got all the way up to 210.
    did first 10 representatives for push press unbroken. Then six, seven, and so on. Got through that within about four minutes.
    Six pull-ups unbroken. Grip was sore today. Ripped my hands.
    First row 450 m, second row for 56, third row for 70. Felt like puking after that one. Was hoping for 500. Next time! All in all, great day! 🙂


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