Rx: Thursday March 3rd

Speed Strength/Functional Strength/
GPP-Endurance: PM

Speed Sumo DL(mid-sumo): 301@6 x 1,
353@6 x 1
Hip Extension: 4 x 15

Stone to Chest: 175@4 x 3
Stone to Lap: 190 x 3, 210 x 3, 240 x 2/2,
265@5 x 1

20-Squats
10-Burpees
5 RDS: 5:04

Hood Run around Da block: 12 minutes

Rx: Wednesday March 2nd

Pre-Rehab/Mobility Strength/
Active Recovery: PM

KB Press: 26 x 5/10/10/10
Pullparts: 4 x 20

KB Bottoms Up Floor Press: 35 x 8, 53 x 8/8/8,
70 x 2/1/1
3" Def Axle RDL(overhand grip): 35/55/75kg x 10,
95kg x 5+3+2, 115kg x 1/1/1+1

KB Turkish Get Up's: 53 x 3/3/3, 70 x 3
Ninja Roll Pistols(L/R): 5/5/5

KB Incline Press: 53 x 8
KB Bench Press: 53 x 10
KB Steep Incline: 26 x 10
Cossack Squats: 10, 26 x 10, 52 x 10, 70 x 10
KB One Arm Shrug: 53 x 15, 70 x 12

Rx: Tuesday March 1st

Explosive Strength/Power Endurance/
GPP-Strength Endurance: PM

Reverse Hypers: 50 x 15, 100 x 12, 150 x 12/12

Cambered Bar Box Squats: 135 x 3/3/3, 225 x 2/2/2,
275 x 2/2/2, 325 x 2/2/2, 375 x 1/1
Knee Jumps: 3/3/3
Wt Knee Jumps(DB's): 25 x 3, 35 x 3, 45 x 3

3-Power Cleans(175#)
6-Toes To Bar
AMRAP in 8 min: 8 RDS

100-Burpees(1ft reach)
For time: 10:33

Strict Dips: 20/15/10/5
Pull Ups(kip): 20/15/10/5

Rx: Monday February 28th

Strength/Explosive Strength/Grip Strength: PM

Back Squat(high bar): 134 x 5/5/5, 156 x 5,
178 x 5, 200 x 5, 244 x 3, 288 x 3, 332 x 5
Pullparts: 8 x 10-12 reps

Axle Clean & Press(PJ): 35kg x 3/3/3,
55kg x 3/3, 75kg x 3/3, 85kg x 3/2/1,
95kg x 3/2/1, 105kg x 1(overhand grip)

Close Grip Bench + Mini Bands(3-grips):
135@3 x 2, 155@3 x 2, 185@3 x 2,
225 x 1, 245 x 1, 275 x F
Strict Pull Ups: 5/5/5/5/5/5

Rx: Sunday February 27th

GPP-Work Capacity: PM

Ring Rows: 10 x 10 reps
Ring Dips: 10 x 8 reps

GHD Sit Ups: 10 x 10 reps
10ft Wall Ball(20#): 10 x 10 reps

15-Hip Extensions
10-Push Ups w/hand release
5-43" Box Jumps
5 RDS for completion:

Walking Zercher Lunge Steps: 50 x 100 steps(no drop)

Rx: Saturday February 26th

Strength/Explosive Strength: PM
Zercher Squat: 135 x 5/5/5, 185 x 5/5/5,
235 x 5/5, 285 x 5
Rack Sumo Zercher Deadlift(mid shin):
135 x 3/5/5/5

Speed Rack DL + Doubled Mini Bands:
135@3 x 2, 225@3 x 2, 275@4 x 2,
325@6 x 1, 375 x 1

KB Bottoms Up Bench Press: 35 x 10,
53 x 10
Strict Press: 95 x 3/3/3, 115 x 3, 135 x 7

Rx: Friday February 25th

Explosive Strength/Strength: PM

Snatch: 30kg x 1/1, 40kg x 1/1, 50kg x 1/1,
60kg x 1/1/1, 70kg x 1/1/1, 164 x 1/1,
80kg x 1/1

Hang Clean: 60kg x 2, 70kg x 2, 80kg x 2,
90kg x 5 singles, 100kg x 3 singles,
110kg x 1

Overhead Squat: 60kg x 5, 70kg x 3, 80kg x 3,
90kg x 2, 100kg x 1

Absolute Strength/Strength Endurance/
Assistance: Late PM

Axle Floor Press(mid grip): 125 x 5/5, 175 x 5,
225 x 3, 245 x 3, 265 x 3, 295 x 2, 305 x 1, 320 x 1

Strict Pull Ups: 18!
Close Grip Incline Press: 135 x 20!
DB Row: 125 x 10!, 150 x 2
Ring Dips/Push Ups: 15/10, 7/7