15min AMRAP
5x Deadlifts (95/65)
10x Push Jerks
300m row

5/3/1 week 1
rest 1-5 min

OH Press
warm-up
25x5, 30x5, 35x3

working set
40x5, 45x5, 50x5+ (8) (1RM @63#)

5x10 @ 30#
chin-ups 5x10

Chin-ups were a mix of regular, negatives, and 1 set as banded.

Deadlift
warm-up
75x5, 90x5, 110x3

working set
120x5, 140x5, 155x5+ (2) (1RM @166# )

5x10 @90#
hanging leg raises 5x10

The calculator I use for deadlifts seems very off for me. I can lift 205 for 1 rep, but according to the rep ratio it says 166#. I based the program on 205, but I think 166 is more accurate and will have to reduce the weight for the next few weeks. I'm working on getting knees to elbow for the accessory work, not much left in me by the 5th set.

Strength
Squat 5rm
then perform 2×5 @ 90% of 5rm - 95
Press 1-1-1-1-1 - 45-50-55-60-65

Wod
Amrap in 10 minutes
1, 2, 3, 4 Deadlift to a Hang Power Clean 135/95 - 73 lbs
10 plyo push-ups - girl push ups
10 Yard Shuttle x 4 (So you will have finished and traveled 40 yards each round)
(Push ups and shuttle stay constant, add a rep to bar complex each round)
Score is total rounds completed = 6 rounds 2 DLtHPC

4 RFQ
5 deficit deadlift
10 SDHSPU
5 strict pullups

With barbell

Bicep curl 4 x 12 reps
Shoulder press 4 x 12 reps

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes

I was able to get through my 15 reps of Thrusters with little or no effort, and I almost got through the set unbroken. For the Pull-Ups, I did a reverse grip, with a double kip, and with the help of a number of people, I was able to get my chest to the bar 12 times! There were definitely a few no-reps, but I have never got my chest to the bar that many times in my life!

Pre-WOD:
- Work up to a heavy 3 rep max Power Clean- 205
- Work up to a heavy 3 rep max Strict Press- 125

WOD - 8 min AMRAP:
- 800M Run
In the time remaining, complete as many rounds as possible of:
- 10 KB Swings (53#,35#)
- 10 HRPU

Finished at 5 rounds plus 7 KB swings

Single arm rows (5 x 10) each arm. Fast row + hold + slow down.
45sec rest between sets.

Then
Wide grip push ups (3 x 10)
45sec rest between sets

https://zoom.us/j/7594162178
ZOOM salasana 530247

A.
5 x
10 Bench press
10 Strict pull-up

B.
5 x
8 Chin-up pegboard
12 Strict dip

C.
3 x
15 Push-up
”21’s” Bicep curl (barbell)

D.
Tabata:
Banded bicep curl&Banded tricep ”curl”

1,6 km running

5 pull ups, 10 push ups and 15 squats for 20 rounds

1,6 km running