1RM Procedure
- Set 1 - 50-60% : 8 reps
*90sec rest
- Set 2 - 65-75% : 6 reps
*2min rest
- Set 3 - 75-85% : 3 reps
*3min rest
- Set 4 - 85-95% : 2 reps
*3min rest
- Set 5 - 95-100% : 1 rep
*4min rest
- Set 6 - 100% max out : 1 rep
*4-5mins rest

3*5 back squat

2 Mile Run @ Horsemen's

http://www.endomondo.com/workouts/157695464/841230

Warm Up
1000m Row

Stretch hips and mash forearms

Weightlifting
Reverse front squat
-4 sets of 6 @75% 1RM

Olympic weightlifting
Power clean
-2 sets of 3 @ 65%
-2 sets of 2 @75%
-3 singles @85%

Accessory
Hammer hits on tire
-3 sets of 20 each arm

Elevated Kettlebell Romanian Deadlifts
-3 sets of 12 Reps

Cable lat pull downs
-3 sets of 12 Reps

Good mornings
-3 sets of 12 Reps

Reverse grip KB shoulder press
-3 sets of 12 Reps

Back squat jumps
-3 sets of 12 Reps

core work
Plank slides
- 3 sets of 10 reps

TRX crunches
-3 sets of 20

Planks
-3 sets of 1:15

Bike
~6 miles

B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep @ 85-95%

5 RFT:

1min: DU's
1min: GHD
1min: KB-snatch (24/16kg)
1min: Rest

Clean Deadlift 5x5 (105% Clean)

3 x 5-10 tiukka varpaat tankoon

For Time:
2K Row
... Directly into:
10 Rounds:
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

Kilos: 70/50