This is gonna be a different program, altogether. I'll maybe work in some assistance stuff, but as it stands, the Swod and Dwod are taking the perfect half hour during mid-day.
Squat 7 RM, in .30 on 2.30
10x bar/10x 135/7x 185/7x 225/5x 245
Make of that what you will. 235 is my 7RM right now? Maybe just for today.
11 mins.
-3 mins-
Swod:Complete as many rounds as possible in 15 minutes:
185 lbs Push Press – 3 reps
Chin Ups – 5 reps
GHD Back Extensions – 10 reps
8 and 2/3 rounds. Scaled the press to 145#, mostly press, not a lot of push. Chin ups went unbroken and felt good.
8.5 hours - 2200/0630. 29 minutes total. PE: 9. 48 hours
Week average:
P182g/C199/F161
: 24/27/49%
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