Jog HR Zone 2-3

45 minutes.

find days heavy pc 1-1-1-1-1-1-1

Complete as many rounds as possible in 18 minutes

• 18-calorie row
• 12 push-ups
• 6 dumbbell squat snatches, alternating

♀ 40-lb DB ♂ 60-lb DB

Deadlift
2 x 4 @ 70%
2 x 3 @ 80%
3 x 2 @ 85-90% (1-2 RIR on all sets)

Rest 2 to 4-minutes between sets

Deficit Deadlift

2 x 3 @ 50%
2 x 3 @ 60%
4 x 3 @ 65%

Rest 2 to 4-minutes between sets

5 Intervals, go every 8-minutes

A1. 5-minute AMRAP

18/14 (cal) Row
12 Box jump overs, 24/20″
6 Bar muscle-ups ( Use Band)

A2. 5-minute AMRAP
200m Row
12 DB snatches, alt @ 22.5/15kg
8 Handstand push-ups

A3. 5-minute AMRAP
500m Row
20 Line facing burpees
800m Bike
Max Line facing burpees in any remaining time

Flow. A1 – A2 – A3 – A2 – A1

Feel. These are intended as fast, hard intervals that are still sustainable for the 5 minutes and can be repeated on 3 minutes of rest.

Aim to keep a fast, hard effort on the Row and Bike and keep the bar muscle-ups, DB snatches, and HSPU unbroken as much as possible. Push to maintain a hard pace on the box jump-overs and burpees.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

OPTIONAL FINISHER
FOR QUALITY
600/400 Alt. Box Step-Ups @61/51cm
Week 3 of 4 -- "Chad" Extra Credit
*Weight Vest Optional

Incline Bench Press w DB`S

4 x 5

Weighted Pull-Ups

4 x 3

Back Squat

6 x 4 x 80%