Saturday January 8th

Session 1:

Medium Grip Football Bar Bench: 9x3 EMOTM @ 95lbs + Band Tension

Back Squat: 10 @ 60%, 8 @ 65%,8 @ 70%, 8 @ 75%

Front Squat: 5 @ 60%, 5 @ 65%, 2x5 @ 70%

Reverse Hyper: 3 x 20. Rest 90 seconds.


Session 2:

20 minute EMOTM: Odd, 3 Strict Muscle-ups/10 Toes-to-Bar, Even, 4 Paralette HSPU/8 Wall Balls 30/20

7 minute AMRAP: 30 Double-unders, 15 Power Snatch 75/53. Rest 5 minutes. 6 minute AMRAP: Max Burpee-to-target. Rest 5 minutes. 5 minute AMRAP: 10 Chest to-bar Pull-ups, 10 Dumbbell Thrusters 50/35.

Pendlay Row: 3 x 8. Rest 90 seconds.

Superman: Accumulate 3 minutes

Dog Sled Push: 5 minutes. Light, goal is consistent movement.


Session 3:

C2: 6K

Daily Thoughts-  This week is the most volume I've trained in a while.  Need to get some good sleep and a lot of food.  I'm pretty run down.