Day 11
Back Squat for load:
#1: 5 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 90%
#6: 1 rep @ 95%
Front Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 70%
#3: 5 reps @ 70%
#4: 3 reps @ 80%
#5: 3 reps @ 80%
#6: 2 reps @ 90%
Day 12
Bench Press for load:
#1: 3 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 85%
#4: 3 reps @ 85%
#5: 2 reps @ 90%
3×5 KEttlebell Strict Press AHAPP
3 Rounds for Time
10 Manmakers (dumbells, 45/30)
10 KBS AHAPP
Day 13
Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders
Day 14
Back Squat for load:
#1: 6 reps @ 65%
#2: 6 reps @ 75%
#3: 6 reps @ 80%
#4: 6 reps @ 80%
Front Squat for load:
#1: 6 reps @ 65%
#2: 6 reps @ 75%
#3: 6 reps @ 75%
Day 15
Shoulder Press for load:
#1: 5 reps @ 70%
#2: 5 reps @ 75%
#3: 5 reps @ 80%
#4: 3 reps @ 85%
#5: 2 reps @ 90%
3 Rounds for Time
10 Burpee Box Jump Over 30/24
10 Overhead Walking Lunge Steps 135/95
