Friday, April 28th

Strength: Strict Press: 15 minutes 1×5 at 70% rest 60-90s 1×5 at 75% rest 60-90s 2×3 at 80% rest 60-90s 1 max set at 80%

Strength – we’re going to be doing 5 sets at 70-80%. First 2 sets should be sets of 5 at two percentages then 2 sets of 3 at 80%. The final set will be a max effort set to form failure, so we should see an increase in reps overall here.

For Time: 14 min cap Buy In: 200m suitcase carry (one DB) 50/35 | 35/20 | 25/10 50 Overhead Squats 75/55 | 45/35 | Front Squat 50 SDHP 75/55 | 45/35 | Deadlifts 50 Single Arm DB Push Press 50/35 | 35/20 | 25/10 Cash Out: 200m suitcase carry

Workout – we’ll be performing a suitcase carry for our buy in/cash out, so we can switch arms as we fatigue. Because of this, lets try and get the 200m done without dropping that db. Inside we have large volume reps, one time through, with lighter weights. We should be able to get each movement done in 3 minutes in order to get that time cap done. DB Push Press reps can be split however between arms, but make sure they’re even (switch every 5, every 10, ect).