Oct 21

Back Squats: 12,10,8,8
Front Squats: 4 x 10
Dumbbell Walking lunges: 3 x 20 steps

3 rds
L-pullups – 5 reps
V-ups – 10 reps
Seated Russian twist w/ Medicine ball – 15 reps (L/R = 1 rep)

Oct 10

Warm-up:
100 DU for time

Strength:
9,7,5,3,1 – 1,3,5,7,9 (ascending – descending pyramid)
shoulder press

Core:
25 TGU
25 GHD
25 Seated Russian twist w/ Medicine ball (L/R = 1 rep)
25 Back extensions
1 rep “Pilates 100”

Oct 7

Bench Press 5-3-3-1-1-1
Weighted dip 3-2-2-1-1-1 reps

3min push up test
1 min max pushups in 1 set,
1 minute rest,
1 minute max pushups in 1 set,
1 minute rest,
1 minute max pushups in 1 set.

Each max set of pushups must be done continuously, once you have to rest or fail the set is over and you rest for the remainder of that minute, then you rest for the next rest period.

Oct 6

3 rounds for time of:
30-second L-sit hold
20 pull-ups
135-lb. thrusters, 10 reps

*accumulate 30-sec of L-sit hold. Scale the thrusters if necessary.

Then
Drop sets squats decreasing 50# each set starting at 145#. Each set is max rep with rest only occurring during time it takes to strip the plates. Last set will be BW. (i.e, 145#, 95#, 45#, BW)