071910

D1-W3

A1 Powerclean 5x3 across
A2 Bench Press 5x5 across
A3 Back Squat 5x5 across

Rest 3 min b/t sets

Compare to D1-W1 of this cycle. Go up 5% (multiply your previous weights by 1.05)

+

4 rounds:
Strict toes to bar (hanging leg raise) x 10; 30 seconds
GHD Hip Extension x 15 ; 30 seconds (use weight if necessary)


Advanced athletes:

Evening work:

3 rounds of:
200m Sprint @ 95%
20 lunges
3 min rest
800m Run
AMRAP pushups unbroken
3 min rest

Each 200m sprint should be done hard, but at a consistent pace. Same with the 800. Note each split for both runs and reps achieved on pushups per round.