I did OHS as rx'd (45#) and used the green (med) band on the pull-ups.

90 min

1A. Step up to bench w/DBs
3*12/s*10 kg
1B. Shoulder press w/DBs
12*10 12*8 12*8 kg

2A. Elevated bench press w/DBs
3*12*8 kg
2B. Hamstring machine
12*40 2*12*35 kg

3A. Side lateral raise
3*12*8 kg
3B. Split squat 3*12*10 kg

4A. Quads machine 12*4012*35 kg
4B. Hamstrings 3*12

5A. Walking lunges 3*12/s*10kg
5B. Side lateral raise bent arm 3*12*5 kg

6.Shoulders & triceps

5x”Second Pull Drill” – stay under 65%
Slowly pull the bar from the knees (shoulders over the bar) to the pockets (torso vertical), return to the above the knee position and complete a power snatch

Back Squats - 3x185, 3x215, 3x245, 3x275, 3x315, 1x345, 1x365, 1x385, 5x315, 5x255, 5x225
Hang Cleans - 5x185, 5x185, 5x205

Press 2 sets of 8 reps

50 Rounds
1 Deadlift
1 Strict Pull-up

21-15-9 rep rounds of:
Deadlift @ 205#
Box jumps @ 24"

315 x 3
360 x 3
405 x 14! Same reps with 10 more lbs this cycle

Assistance:
Front Squats
165 x 8
190 x 8
225 x 6

Jogged 1.25 miles before

1. Max Deadlift (record) 185lbs

2. 30 Front Squats
   20 Jump Switch Lunges
   10 Tuck Jumps

X 5

1

BB Thruster
Wall Run

2

Bench Hops
Ring Dip Negatives

3

TRX Mountain Climbers
TRX Body Saws

4

Bumper Plate OH Lunges
Toe Taps

5

DB Snatch
Ab Rollouts

6

KB Swing
Double KB Farmers Walk

6x20:10/Exercise