Monday, 9/7: Oh herro!

"As rong as you train hard and smart, making gains are...inevitabre."

Week 3, Day 1: Last week before a rest week

1. Snatch Push Press+OHS: 4 sets of 2+2

2. Back Squat: Up to 5 RM, -5% x 5 reps, -10% x 5 reps, or do a total of 3 working sets, but no more than that.

3. Glute Ham Raise or a Hamstring Exercise of your choice: 5 sets of 7

4. Hand Stand Push Ups: 5 sets

5. Dips: 5 sets of 5-8 reps

6. Abs: Your choice for 5 sets

7. Hill Sprints or Sled Pull: 60m x 5

Randomizer Option:

Back Squat: 5 sets of 3

800m Run

21 Ring Dips

21 Pull Ups

400m Run

15 Ring Dips

15 Pull Ups

200m Run

9 Ring Dips

9 Pull Ups