Week 12

Monday
Back squat, 1 rep 80
Shoulder Press, 1 rep. 45
Deadlift, 1 rep 110
Total 235

Tuesday
21-15-9
Lunges w/25# plate
Sit-ups w/25#plate
Back extensions w/25#plate
13:03

Wednesday
Pack
21-15-9 reps for time of:
45 pound Clean
Sit-up
7:15

Thursday
Puppies
For time:
Run 600 meters
50 Push-ups
35  pound Snatch, 10 reps
Split into 2 rounds
14:39

Friday
For time:
10 Muscle-ups
35 pound Push press, 100 reps
Row 1000 meters
16:02

Saturday
Seven rounds for time of:
Run 400 meters
60# pound Back squat 29 reps
3 Rounds= 15:35; went to get kids breakfast, etc
Back to finish + 4 more rounds= 32:37 total for 7 rounds





3Rounds
Row400 M
10 pull ups
10 push ups
20 sit ups
20 squats




Week 11

Puppies:
7 rounds for time of:
40 pound Clean, 3 reps
4 Handstand push-up progressions
7:30

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 GHD sit ups
13:07

WEDNESDAY

Deadlift 5-5-5-5-5 reps
90-95-100-105-110

Thursday
Bike 90 minutes

Friday
Puppies
Three rounds for time of:
3 Muscle-up progressions=3 pull ups+3 dips
10  pound Dumbbell thruster, 15 reps
4:05

Saturday
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 18 #
40 Double-unders (side to side jumps) only 3 rounds of jumps
14:20???