Nov. 27-Dec. 3, 2017

Week 13 of 16

Day A

Conditioning

Write your own 3:00 on; 2:00 off for 3 Rounds Workout

Strength

5×3 Deadlift @ 80-85% 1 RM; Perform new set every 2:00

Day B

Conditioning

Write your own 6-12 minute workout

Strength

5×3 Back Squat @ 80-85% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×4 Bench Press @ 75-80% 1 RM; Perform new set every 2:00

Day D

Conditioning (Benchmark)

“Daniel”

50 Pull-ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pull-ups

Strength

5×4 Strict Press @ 75-80% 1 RM

Day E

Strength

7×1 Hang Snatch @ 75-80% 1 RM; Perform new set every 1:30

Strength

7×1 Clean+Jerk @ 80-85% C&J 1 RM; Perform new set every 1:30