150423 Invictus

Warm up:
5 min DROMs

A: E2MOM16 (8 sets)
Overhead Squat x 3-4 (135# x 3)

B: Nancy
5 rounds for time of:
-run 400m
-15 overhead squats 95/65 (75#)
Time: 18:25

C: E2MOM6 (3 sets)
Single arm dumbbell row x 10 @ 2110 (65#)

140425 5/3/1 Deadlift 5-3-1+

Warm up:
5 min DROMs
Power Clean x 5 65-95-115-125

Strength:
Deadlift 5-3-1+
warm
130-160-195
work
240-275-305(5)

Assistance:
Kroc Rows 90# x 18-12-10
TTB 3 x 8

140417 5/3/1 Deadlift 3-3-3+

Warm up:
5 min DROMs
Barbell complex

Strength:
Deadlift 3-3-3+
warm
130-160-190
work
225-260-290(7)

Assistance
Kroc Rows 90# x 12 x 3

140410 5/3/1 Deadlift 5-5-5+

Warm up:
5 min DROMs
Barbell Complex

Strength:
Deadlift 5-5-5+
warm
130-160-195
work
210-240-275(7)

Assistance:
Kroc Rows 90# x 12 x 3

140403 5-3-1 Deadlift (deload)

Warm up:
5 min DROMs
GHR 2 x 10

Strength:
Deadlift
5 x 125-155-195

Assistance:
Kroc Rows 90# x 12 x3

Snatch Grip High Pulls (hang)
5 x 75-95-125-135-135

140327 5-3-1+ Deadlift

Warm up:

5 min DROMs

KB SLD 35# x 8 x 2

Strength:

Deadlift 5-3-1+

warm

135-155-190

work

235-265-295(6)

Assistance:

Kroc Rows 90# x 12-10-10

140320 5/3/1 Deadlift

Warm up:
5 min DROMs
2 rounds of:
10 GHRs
10 45# Good Mornings

Strength:
Deadlift 3-3-3+
warm 125-155-190
work 220-250-280(6)

Assistance
Kroc Rows 80# x 13 x 3

140313 5/3/1 Deadlift

C2D4

Warm up:
5 min DROMs
GHR 2 x 10

Strength:
Deadlift 5-5-5+
warm
125-155-190
work
205-235-265(8)

Assistance
Kroc Rows 80# x 13-10-10