Friday, 7/3

Last Class at 12:30…take the rest of the weekend off!

Basic & Performance

5×5 progression start at 50% of 1RM…add 5# each lift/10# for dead lift/2-3# for lower weight bench/press…WEEK 2.2 Workout #4

ADD WEIGHT…10# TO THE DEAD LIFT, 5# TO THE SQUAT AND AT LEAST 3# TO THE OTHERS!

  • BS 5×5
  • DL 1×5
  • Strict press 5×5

THEN:

Complete as many rounds and reps as possible in 12 minutes of:

  • 12 Alternating Single-Arm Dumbbell Snatches
  • 12 Push-Ups
  • 12 Jumping Lunges

Performance:

Complete as many rounds and reps as possible in 12 minutes of:

  • 6 Ground to Overhead (135/95 lbs)
  • 12 Alternating Overhead Reverse Lunges (135/95 lbs)
  • 12 Ring Dips
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