cesimpson

Wednesday (This Morning)

Warm Up

RTW @ 16kg KB

Figure-8 @ 16kg KB

RTW @ 24kg KB

Figure-8 @ 24kg KB

Burpees

10-1 Ladder @ 1:1 Work:Rest

Snatches @ 24kg KB

10-1 (ea. arm) Ladder @ 1:1 Work:Rest

Lunges

30m @ 1-16kg KB & 1-24kg KB Overhead, switching hands halfway

30m @ 1-16kg KB & 1-24kg KB Rack Position, switching hands halfway

30m @ air

30m @ 2-16kg KB Overhead

Swings @ 24kg KB

40-30-20-10 @ 1:1 Work:Rest

That was work. Lots of it.

Monday: Day 1: 5/3/1

Warm Up

5x Clean & Press @ 85#

5x Chin Up @ BW

5x Clean & Press @ 90#

5x Chin Up @ BW

5x Clean & Press @ 95#

5x Chin Up @ BW

1x Clean & Press @ 100#

5x Chin Up @ BW

1x Clean & Press @ 105#

3x Chin Up @ BW+10#

1x Clean & Press @ 110#

3x Chin Up @ BW+10#

1x Clean & Press @ 115#

3x Chin Up @ BW+10#

1x Clean & Press @ 120#

3x Chin Up @ BW+10#

1x Clean & Press @ 125#

3x Chin Up @ BW+10#

Military Press

5x @ 90#

5x @ 105#

9x @ 120#

That’s a theoretical 1RM (according to the 5/3/1 equation) of 156#.

5x Assistance Work

6x Chin Ups @ BW

10x Dips @ BW+45#, BW+45#, BW+30#, BW+30#, BW+10#