MikeProvost, RKC

5 min TGU x 2 (53, 72)

3x3 Neutral Grip Pull-ups (1 sec. pause at top and bottom)

1x7,5,3,1 Ab-Wheel Roll out on knees

Max VO2 x 40 rounds
15 on/off with 35# kb

6x10 Barbell Deadlift (185x2, 135x4)

300 workout at 20% x2

a) Pullups - 5 reps
b) Deadlifts with 135lbs - 10 reps
c) Pushups - 10 reps
d) 24-inch Box jumps - 10 reps
e) Floor wipers - 10 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 10 reps(l & r)
g) Pullups - 5 reps

A-1: H2H Military Press 4x3 (70)

A-2 Double Ballistic Bent-over Row 4x8 (70s)

*A-1, one minute break, A-2, break, etc…

B-1: Hindu Squat 4x30

B-2: Double Clean 4x5 (70s)

*B-1, one minute break, B-2, etc….

Barbell Side-Press

1x5 75 lbs.
1x5 65 lbs.

Barbell Deadlift

1x5 305 lbs.
1x5 275 lbs.
8x5 245 lbs.

*I upped all the weights by ten pounds, and still got my ten sets in. I could have gotten more sets in, but I had some callous rippage going on so I stopped at ten. Ten sets of deadlift with heavier weights is progress in my book, so I have no complaints