Take the Plunge
Rack Pull* [DEMO]
3-3-3-3-3
*If you don't have a rack, get creative. If you can't get creative, just deadlift.
Then..
3 x 20 supermans [DEMO]
3 x 10 stiff leg deadlift
7 rounds for time:
7 push press @ 115
7 toes to bar
*Competitor: As Prescribed.
*Established: 75-95 lb. Knees to elbow.
*Recruit: 45-75 lb. Leg raises.
3x15 strict press, unbroken reps
8×10 pull-ups
3 rounds for time
30 squats (bw – air squat)
5 push press @ 70-80% of 1 RM
30 sit-ups
5 deadlifts @ 70-80% of 1 RM
30 lunges
5 burpees as fast as possible
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Squat
10-10-6-5-3-3-3-1-1-1
Work up each set to heavy 1-rep.
3 x 50 push-ups
Conditioning
5 x 800m sprints
1:1 work to rest
*All as written
2,000m Row (max effort - set benchmark!)
Rest as long as it took to row 2,000m
Row 1,000m
Rest as long as it took to row 1,000m
Row 500m
Rest as long as it took to row 500m
Row 300m
Rest as long as it took to row 300m
Row 200m
Rest as long as it took to row 200m
Row 100m
Rest as long as it took to row 100m
*All as prescribed. Sub running if you cannot row.
Continuing a bit of a deload week...
Snatch Pull - 90% of snatch 7 sets of 2 reps
Back Squat - 70% 5 sets of 7 reps
Push Press - 70% 5 sets of 5 reps
Then...
For TIME:
20 x Pull-ups, run 400m
20 x Push-Ups, run 400m
20 x Sit-ups, run 400m
20 x Dips, run 400m
*Scale as needed
