Feb19 Rest Day

Feb20 T3-
Clean pull low-8x95#, 8x115#, 8x135#, 8x155#
Clean high pull-8x135, 3x8@155#
SS Pull up-4x8/ Split squat 4x8 each leg @ 135#, 155#, 165#, 185#
SS Incline bp-4x8 @ 95#, 115#, 135#, 145#/ Lateral squat 4x8 @60#
Plate raise- 4x8 @ 25#, 35#, 45#, 45#
Farmers carry- 3x50yd @ 2 105# db

Feb21 T3-
Wu work on pose running mechanics on the turf and the curve.
Plate push- 2-5x30yd@45# rest 5min between sets

Feb22 T3 Morning-
Clean low pull- 3x8 @ 95#,115#,135#
Clean high pull- 5x8 @ 135# all
SS Bench press 5x8 @ 95#,115#,135#,155#175#/ Swiss ball roll in
SS 30 degree db raise 4x8@10# ea/ Inverted row w/ feet elevated
Row 500m rest 1 min 3min airdyne rest 1 min 500ft on continuos rope
Afternoon-
Squat wu 2x5@115#,135# work set 1x20@225# rest 5 min
10 min amrap- 3 mu, 5 ttb, 20 du rest 3 min
5 rounds- pendelay row 5x@115, 20 du (3:34)