Athlete Logs

A) Power Clean: 8×3 @ 75-85% of best triple B) Jerk: 5×3 @ 60-70% with 3 sec pause in split C) Cardio + Structural Balance: 50m One-Arm FC w/ DB (50#) 30 sec FLR 50m One-Arm Waiter Carry w/ DB (50#) 30 sec FLR x 5 Rounds ~20 min  

A) Front Squat: 5×5@ 210# B) Snatch Triples: 8×3 @ 67.5-77.5% C1) DB Bench Press: 3×11 w/ 50# DB’s C2) Feet Elevated Ring Row: 3×10 Cardio: 20 min AMRAP: Sled Push x 20m (50#+sled) Easy 200m jog

A) Deadlift: 3×1 @ 315# then AMRAP set of 5 B) Deficit Deadlift: (5 seconds up, 5 seconds down w/ light tng) 3×5 @ 245# C1) Press: 5×5 @ 92# C2) Chest supported Row: 5×10 @ 35# DB/hand Cardio: 2 min Row 100m FC w/ 35# DB’s 200m jog x 3 Rounds ~15-20min

A) Clean and Jerk to a heavy double: Up to 240# for a PR! B) Front Squat sets @ 245# 245# x 5, 5, 5, 4, 4, 3 (26 total reps) C) Bulgarian Split Squat  (4 seconds down, 2 second pause, fast up) 4 sets/leg 6, 6, 6, 6 1000m walk outside