Dec. 4-10, 2017

Week 14 of 16

Day A

Conditioning

Write your own ~:30 on; 1:30 off for 8 Rounds Workout

Strength

5×3 Deadlift @ 82.5-92.5% 1 RM; Perform new set every 2:00

Day B

Conditioning

Write your own 6-12 minute workout

Strength

5×3 Back Squat @ 82.5-92.5% 1 RM; Perform new set every 2:00

Day C

Conditioning

Write your own 12-18 minute workout

Strength

5×4 Bench Press @ 77.5-87.5% 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 @ 77.5-87.5% 1 RM

Day E

Strength

7×1 Hang Snatch @ 77.5-87.5% 1 RM; Perform new set every 1:30

Strength

7×1 Clean+Jerk @ 82.5-92.5% C&J 1 RM; Perform new set every 1:30