Sun 31MAR19

Trad class 8am-2:30pm with a harder approach hike in and out.

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Fri 29MAR19

12 min EMOM-
Min 1: 3 triple taps
Min 2: freestanding HS hold
Min 3: 30 sec Sorensen
+
A. Banded deadlift: 5 reps tng every 2:30’ x5
B. Speed back squat: 10 reps AFAP every 2:30’ x3
C1. Legless RC: 2 reps with no legs down; rest 30”
C2. OHS @33×1: 3-5 reps; rest 30”
C3. Slam ball: 10 reps AFAP x3 sets; rest 2-3’
+
3 Sets NFT-
50’ Dbl KB FR Walk-70#/h
15 KBS- 96#
10 cyclist squats w/ 70# DB’s at sides

A. 275, 305, 315, 325, 345
B. 185 x3 sets
C1. Done- tough
C2. 135,150, 165- all x5 and tough
C3. 30#

Wed 27MAR19

A. SL BJ: 5/leg x3; ran
B. PC&J: tough tng triple in 10 min- must be continuous
C. Push Press: 5, 5, 5, 5; ran
D1. Incline DB Bench Press @3010: 5-7 x3; rest 60”
D2. Cable Face Pulls @1011: 12-15 x3; rest 2’
+
15 min @ 85%
100’ Yoke- 370#
8 sand bag over yoke- 150#
50 wtd DU
4 DB S2OH- 100#/h

B. 265
C. 225, 245, 260, 265 x3
D1. 75 x7, 80 x7, 90 x7
D2. 40 x15, 45 x15, 50 x15
+
3 + 4 sand bag over yoke