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Press : 8 @ 65%, 6 @ 75%, 4 @ 85%, 2 @ 90%

Press 1x8 at 65% 1RM Press 1x6 at 75% 1RM Press 1x4 at 85% 1RM Press 1x2 at 90% 1RM Rest as needed between sets.

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Bulgarian Split Squat 3x10

Bulgarian Split Squat 3x10 Use the same weight for each set. Rest as needed between sets.

5/leg. Also make note the height of the back foot.

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4 RFT: Rows, Box Jumps and Dips

4 rounds for time of: Row, 500 m 15 Box Jumps, 24/20 in 15 Dips Rest 1 min

Dips performed on bars

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Assault Bike 1 km TT

Assault Bike 1 km This is an all out effort for time.

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Deficit Deadlift 3x5

Deficit Deadlift 3x5 Use the same weight for each set. Rest as needed between sets.

Note the height of deficit.

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Nothing assigned for October 17, 2017

Nothing assigned for October 17, 2017

Deadlift 3x5

Deadlift 3x5 Use the same weight for each set. Rest as needed between sets.

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Turkish Get Up Alternating Arm 3x2

Turkish Get Up Alternating Arm 3x2 Use the same weight for each set. Rest as needed between sets.

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Assault Bike 1 km TT

Assault Bike 1 km This is an all out effort for time.

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Nothing assigned for October 17, 2017


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