**v.2013**

Y’all didn’t really need me to tell you what to do on a Recovery Day, did you…?

🙂

This has been on my mind all week. **We’re in it**.

**Week 19 Training: 13.11.14**

*Include in your warm-up:*

10 Minute Full ROM Dynamic Warm-Up

2x: Squat, Pushup, DeadLift Matrices (1st round unweighted, 2nd round weighted)

**Strength**

Warmup Sets: 1×8@50, 1×5@60, 1×5@70, 1×3@85 (DeadLift & BenchPress)

A. Bench Press: 2×2 @ 96% – E2M

*Notes: The BP will be done BEFORE the deadlifts this week. *

B. Banded Deadlift: 10×2 @ 55% Bar Weight + ~25% Band Tension – AFAP – EMOM

*Notes: Every deadlift should be a single – from a dead start. No touch and go. The 10 sets of 2 reps should be performed EVERY MINUTE ON THE MINUTE FOR 10 MINUTES. Speed is your friend.*

**Auxiliaries**

C1. 3×6/6: Barbell Front Rack Bulgarian Split Squats – AHAP but Unbroken

C2. 3×6: Weighted “Over/Under Grip” Pull-Up – AHAP but Unbroken

C3. 3×6: Glute-Ham Raises – How much weight can you use for a set of 6? (Must be Legit)

*Notes: Move from one movement to the next without much resting (slow walk over, then begin). Transitions should be smooth, controlled and fluid. *

**Durability**

D. 10 minute sled drag @ 60/45 (5 minutes forward, 5 minutes backward)

*Notes: Try to make this one continuous piece without stopping. If you have to stop, make it brief. You should split up the time half and half — forward-facing and rear-facing.*

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*Related*

A & B done

A) 290/310

B) Speed Deads at 265

C1) up to 85

C2) 45/65/70

C3) N/A

Chow-dair…

A) 315

B) 275 w/ green band

C1) 115

C2) 45

C3) Bodyweight

D) Tonight

A) 285

B) 275 w/ green band

C1) 115.135.165

C2) 35.45.35

C3) Did a few but still cramping.

D) Done

A) 105

B) did 10 KB russian swings @ 32K EMOM 10min

C1) BW, 15#, 15#

C2) used a skinny band

D) done

A) 265

B) 285 with green

C1) 65

C2) 35

C3) 5 / 10 / 25

D) Work

a. 95/105

b. 105/110 with red

c1. 45

c2. BW

c3. BW/2.5/5#

D. Done

A) 225

B) 205 + green band.

a) 215

b) 205 with green

c1) 45

c2) 10/15/35

c3) b/w

d) Done

A. 100

B. 145 with red band

C1. 65/65/65

C2. bw/bw/bw — first time doing the pull ups without a band!

C3. 5/10/10

D. done

A. 140

B. 185

C1. 85

C2. 10/15/15

C3. 10

D. Done

A) 315/320

B) 315 – wrong percentage #fullretard

C1) 95

C2) BW

C3) BW/10/10

D) Done

A) 275 (light due to shoulders)

B) 315 + Bands

C) 135, 40, BW

D) Done

3v of dl

A) 225

B) 240 with green

C1) Done

C2) Done

C3) Done

D) Done

100 UB DUs

10 min emom 20 DUs 2 MUs (last min 100 UB 1 MU)

a. 275/285 for 1

b. 325 with blue

C1. 95/115/115

C2. red kb

C3. 10lb

d. did not do

A) 245

B)225

C1) 95

C2) 53

C3) bw / 10 / bw

D) Done

A) 205/215

B) 225

C1) 65/95/95

C2) 35/45/50

C3) 10/25/25

D) Done

A) 130-135(1)

B) deads at 185 plus blues bands on the rig

C1) 55lbs

C2) 15lbs

C3) 10lb plate

D) untimed “ruck” with 15lb bag – long enought to tire out Cora for an hour