Strength
Deadlift (Wk 6 -Max)
2@40%, 2@50%, 2@60%, 1@70%, 1@80%,1@90%, 1@95%, 1@100%+
WOD
"Jackie" with DB's
1000 M Row
50 DB Thrusters 20/10
30 Pull Ups
(10 Min TC)
Mod Key
P: 700 M Row, 10/8, Ring Rows or Banded Pull ups
RX: "As Prescribed"
C: 25/15
Extra Conditioning
Tabata
Flutter Kicks
Bicycle Crunch
Mobility
1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Foam Roll