Day 6
Session 2
40, 30, 20
GHD sit-ups, farmer carries, box jumps, double unders. For the GHD sit-ups its 40 with no med ball, 30 with a 12 pound med ball, and 20 with the 20 pounder, and the farmer carries were with 100 pound dumbbells and we went about 50 meters each time. The box jumps and double unders followed the rep scheme 40, 30, 20 without any change. Time was 18:05.

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Day 1
Session 1
Did 11 sets of squats. Started with sets of 3 eventually working to a 1 rep max of 355.
Then 4 sets of deadlifts at 345.

Session 2
60 clean and jerks @ 135, 100 double unders and a 3k row for time. Time was around 22:30.

Day 2
Session 1
5,5,3,3,1,1 of hang snatch and then clean and jerks. Snatch was 155, 165, 185 and two failed attempts at 205. Clean and jerks were 185, 205, 235.

Session 2
4 rounds
Run 800 meters, 25 wall balls 20 pounds. Time was around 19:30

Day 3
Doing push press in sets of 3 I worked up to an eventual 1 rep max of 245. Next was flat bench 5 sets of 10 at 185 with 60 seconds rest. lastly 4 sets of 15 of dips with 60 seconds rest.

Day 4
Session 1
9 sets of 3 of weighted pull-ups ending at 80 pounds for a 3 rep max. 4 sets of max strict to kipping pull-ups with 90 seconds rest. First set was 31. Renegade rows 4 sets of 7 each arm with 90 seconds rest. Straight bar curls 4 sets of 10.

Session 2
21-15-9
Snatch at 135 and cleans at 185. I was unable to complete this workout due to a strained nerve in my hand on the final set of 9 snatches. I was around the 13 minute mark when I had to stop.

Day 5
Rest

Day 6
Session 1
16 sets of 3 every 30 seconds of box squats at 215 pounds. 4 sets of 10-12 leg press at 315. 4 sets of 15 reverse hypers. 4 sets of 12-6 single leg bend overs with the kettle bell. 5 sets of 5 reactive box jumps starting from the top of the box, jumping down and immediately jumping back up (36in)

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