RestDay!

push up pos. birddog 4x6/6

deadlift 3x3 @ rpe 8

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 75% training max
Set 2 is 3 reps of 85% training max
Set 3 is max reps* of 95% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

Make up an extra credit session you missed from earlier in the week
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

10-9-8-7-6-5-4-3-2-1:
Strict Pull-ups
Dumbbell Bench Press (50/35)’s

After Each Set:
100 Meter Farmers Carry (50/35)’s

Kilos: (22.5/15)

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

OPTIONAL COOL DOWN

AMRAP x 6 MINUTES
5/5 Moose Antlers
5/5 Sciatic Nerve Floss
5 Jefferson Curls (option to hold barbell)

WARM UP + TECHNIQUE 10-15min

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TALL POWER SNATCH + TALL SNATCH
3×2[1+1]@barbell pal 1min

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POWER SNATCH ABOVE KNEE
4×2@RPE7 *3 quality reps reverse pal 2min

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SNATCH ABOVE KNEE + OHS
4×2[1+2]@RPE8 *2 quality reps reverse pal 2min

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POWER CLEAN ABOVE KNEE + POWER JERK
6×2[2+1]@RPE8 *2 quality reps reverse pal 2min

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REBOUND SPLIT JERK
3×3@barbell pal 2min

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3-POSITION PAUSE SNATCH PULL *2cm floor + knee + power position
3-4×3@+5kg today best snatch pal 2min

Warm up:
1) Touch touches there and back
2) Lunges there and back
3) Quad stretch

Ruck: 35 pounds
4 miles: ms1s and 2s
6 miles: ms 3s

Arrival time: NLT: 5:15
Step off time: NLT 5:30
Goal: 1 hour 30 mins

PRT

WARM UP + TECHNIQUE 10-15min

--

TALL POWER SNATCH + TALL SNATCH
3×2[1+1]@barbell pal 1min

--

POWER SNATCH ABOVE KNEE
3×2@RPE7 *3 quality reps reverse pal 2min

--

SNATCH ABOVE KNEE + OHS
6×2[1+2]@RPE8 *2 quality reps reverse pal 2min

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REBOUND SPLIT JERK
3×3@barbell pal 2min

--

POWER CLEAN + CLEAN ABOVE KNEE + SPLIT JERK
3[1+2+1]@RPE8 *2 quality reps reverse pal 2min

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3-POSITION PAUSE CLEAN PULL *2cm floor + knee + power position
3-4×3@+5kg today best jerk pal 2min