2016/04/11-17

Monday 

STRENGTH
5 RM Back Squat
3 RM Front Squat
1 RM Overhead Squat
*compare to 1/11/16, 10/12/15

Tuesday 

STRENGTH/SKILL
5 Sets:
Dips x 3-5 reps
Strict Pull-Ups x3-5 reps
Double-Unders x 30 sec
Rest 3 min

CONDITIONING
500m Row for time
*compare to 1/13/16

Wednesday 

STRENGTH
3 RM Sumo Deadlift

CONDITIONING
"The Chef"
5 cycles of 3 min AMRAP, 1 min Rest:
3 Sumo Deadlifts (225/155)
6 Push-Ups
9 Air Squats

Thursday 

SKILL
Power Clean

CONDITIONING
"Outcome"
For time:
—800m Run—
4 Rounds:
15 Box Jumps (24/20)
10 Burpees Over Bar
5 Power Cleans (135/95)
—800m Run—
*compare to 1/14/16

Friday 

MOBILITY
15 min calves & ankles

CONDITIONING
"Annie"
50-40-30-20-10 reps for time:
Double-Unders
Sit-Ups
*compare to 1/15/16, 10/3/15

Saturday 

TBD