Tuesday

Squat and posterior chain annihilation. Warm up with a light 900m row and sprint a extra 100m. 100 kettlebell swings with appropriate KB in as few sets as possible if you can get 100 get it. Add 5% to last phase Wendler squats 5@40, 3@50, 3@60 warm up sets Work sets 5@65 5@75 AMRAP@85 leave a rep in the tank don't fail. Better to quit early today. Find a box, complete the following standing on box 5x15 stiff leg Deadlifts....as much range of motion as possible...slight flexion of knee....not locked out....don't lift with knees. 100 band good mornings.....in as few sets as possible...this exercise will develop the shit out of your spinal erectors. Strong spine is vital for everything. Conditioning better to rest a couple hours but if not no problem just gunna suck more... Pick one of the following, do what equipment allows but #1 is best and so on 1. Cal state stairs or 5 floor parking garage 20 sets sprint up walk down rest 1:00 after every 4th set 2. 20 prowlers run a clock start every round on the :30 this takes 10 minutes. Use a lighter weight 3. Hill sprints. :30 sprint 1:00 rest 12 sprints 4. Treadmill max out :20 sec sprint :40 sec rest 12 I have no more vacations for the rest of the summer so I will be diligently posting from now on. I apologize for getting off track. Will not happen again