Another fun filled week. Nothing crazy and exotic here. Pulling from the main site and adding in our strength bias. Why you ask, 'because strong people are harder to kill, and generally more useful'.
If you can name the author of the quote, I'll buy you a coffee.
I mentioned this last week when I heard some griping about the 3x5s. We've had some fun the last couple months, but I think we have fallen into the lure of the 'sexy metcon'. We need to get out of that rut. So with out any more explainations, here are my plans......
Monday:
3x5 squats. Add 10# to each set if you got all three last week.
+ A bonus of 15 reps. Pick a weight you can get 15. If you get it add weight next wk
Then
"Wood"
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute
Tuesday:
Press (Shoulder or Bench -preferably opposite of last week) 3 x 5.
+ A bonus of 15 reps. Pick a weight you can get 15. If you get it add weight next wk
1-1-1-1-1-1-1
Hang Squat Snatch. Work the form.
Wed:
DL 3x5
Interesting article on Deadlifts
Then
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps
Thursday: Yoga, Stretch, Skills, Run, Row. Back the intensity off if you can.
Yoga for the a-type personality
Friday: TBD. I'm hoping easier than last weeks.
Some links taken from 'urban gets diesel/ whole9 life' and T-Nation. Feel free to add comments, discuss format and generally ask for more work.
Giddyup!
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