9 March

Training Session AM (545a)

A. 3k Bike Erg

B1. 15 Back Ext
B2. 20 GHD's
B3. 400m No Leg Ski
Rest 2m, x2

C1. DB DL-SHRUG-DL Complex
C2. BB Shrugs From Behind
C3. 400m No Leg Ski
Rest 2m, x2

D. BB Shrugs
*4x12

E. Strict Pullups
*Did throughout Training Session
*Completed 108 Total

F. Grip Work
-45# Plate Pinch Carries
-Upright Plate Rows
Rest 2m, x2

G. Crossover

H. Mobility

Training Session PM (1p)

A. 5 Rounds
2m Ski
400m Row
*36/35/35/35/35 Cals
*18:04

B. Deads
3x3 (335#)
3x3 (265#)

C. Power Shrugs
3x5 @ 245#

D. Pendlay Rows
3x5 @ 135#

E. Every 3m For 15m
1 Squat Clean + 1 Press + 1 Squat Clean + 2 Push Press + 1 Squat Clean + 3 Jerks
*205#

At 16m Mark, Max Reps Z-Press
*50 Reps
*Score = 255#