Rx: Tuesday April 26th

Active Recovery/Assistance P-Chain/Core: PM

Machine Back Ext: 2 x 20
Facepulls: 2 x 20
Straight Arm Standing Abs: 2 x 15
Band Hip Ext: Lt@2 x 15

GHR: BW x 10/10/10
Trap Bar Deficit DL: 135 x 20, 179 x 20,
225 x 20, 275 x 20(no drops)

Midnight Snack:
50-40-30-20-10 reps
Hip/Back Ext
Sit Ups

150-KB Swings RS(35#)

Rx: Monday April 25th

Max Effort DL/Assistance P-Chain/Core: PM
25-Hip/Back Ext
20-Sit Ups
3 RDS

Sumo DL(mid stance): 135 x 5, 223 x 3/3,
273 x 3, 313 x 3, 363 x 3, 403 x 3, 453 x 1,
503 x F, 403 x 5

50" Stone Load: 175 x 3/5/8, 190 x 5/5/5,
210 x 3/4/5

3-Way AB Wheel: 3 x 21 reps
Stone Rows(120#): 2 x 10
Back Extension: 50 reps
One Arm KB Push Jerk: 26 x 10/10, 35 x 15,
53 x 10

Rx: Saturday April 23rd

Active Recovery: PM
600 M Run
30-Power Snatch(88#)
30-Pull Ups
30-Box Jumps(30")
600 M Run
30-T2B
30-Wall Ball
30-GHD Sit Ups
For Time: ~25 min

5-Dips
10-Push Ups w/hand release
15-Squats
5 RDS

Rx: Friday April 22nd

Active Recovery: PM

KB Bottoms Up Floor Press:
35 x 8, 53 x 8/8/8
KB Turkish Get Ups: 53 x 3/3/3
Back Squat: 135 x 5/5, 185 x 10

Prowler Pushes(145#): 100ft x 5 trips

Rx: Thursday April 21st

Dynamic SQ/DL/Assistance
P-Chain/Core: PM

Cam-Bar Box Squats: 225@6 x 2,
275@6 x 2
Speed DL + Chains(40#):
223@3 x 3, 273@5 x 3

GHR: BW@5 x 8, 20 x 5
Good Morning: 135 x 8, 185 x 8/8/8
Wt Pull Ups: 40 x 5/5/5/5
DB Row: 125 x 5, 100 x 10

Straight Arm Standing Abs: 3 x 10-15
Back Extension: 25 x 12, 45 x 12/12
CG Seated Row: 2 x 20
Machine Back Extension: 3 x 12-20
Standing Abs: 3 x 6-8

Wt Walking Lunge(88#): 100 steps,
6-7 min - no drop

Rx: Monday April 18th

Max Effort DL/Assistance P-Chain/
Core: PM

Standing Abs: 3 x 10
AV Band Good Mornings: 3 x 15
DB Side Bends: 3 x 5
Lat Pulldown: 3 x 8-12
Band Hip/Back Extension: 3 x 12-15

Axle 3.5" Deficit DL: 65kg x 3, 105kg x 1/1/1,
125kg x 1(overhand grip)
145kg x 1, 155kg x 1, 165kg x 1, 409 x 1(no belt)
409 x 2, 389 x 3, 369 x 5+2(w/belt)

Zercher Squat: 80kg x 10, 100kg x 8, 120kg x 5,
140kg x 3

GHR: BW@3 x 8
Wt Decline Sit Ups: 25 x 10, 35 x 10, 45 x 10
Hammer Iso-Lat Row: 4 x 5-8
Close Grip Bench: 135 x 8, 225@3 x 6

*Day 1, gettin ready for June 4th...WA Strongest Apple!!

Rx: Sunday April 17th

Active Recovery/GPP-Endurance/Assistance: PM

One Legged Reverse Hypers: 50 x 20,
100 x 20/20, 145 x 20
Landmine Russian Twists: 10/20@4 x 30-40 reps

100ft Sled Pull(135#)
100ft Sled Drag(135#)
5 RDS: 15 min

Standing Abs: 4 x 10-15
Farmer's Walk(plate): 60-80ft@100's x 4 trips

DB Suitcase DL-Holds: 100/125/150@2-3 x 10-20 sec
Facepulls: 3 x 15

12" Box Squat Box Jumps: 36"@3 x 5 jumps
KB Shrugs: 53@3 x 20

3-Strict Pull Ups
5-Box Jumps(18")
10-Decline Sit Ups
15-Double Unders
10 RDS: ~15 min