Feb 24

Feb

24

STRENGTH
Deadlift (1's)
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x 2 sets x 3 reps

CONDITIONING
0:00-10:00
5 rounds for time of:
15 Deadlifts @ BW
15 HR Push-Ups

10:00-20:00
5 rounds for time of:
200m run
10 KB Front Racked Lunges (53s/35s)*
*5/leg

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Feb 23

Feb

23

STRENGTH
Press (1's)
Set 1: 40% of 90% of 1RM x 5 reps
Set 2: 50% of 90% of 1RM x 5 reps
Set 3: 60% of 90% of 1RM x 3 reps
Set 4: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x 2 sets x 3 reps

Superset with Barbell Rows x 6-8 reps

CONDITIONING
Option A:
20 x 30 on/30 off Row @ 160m/140m pace

Option B:
20 x 30 on/30 off SkiErg @ 145m/125m pace

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