**Team. Teammates. Self.**

**Week 40 Training: 14.04.09**

A. Deadlift: 3×10@70 – Unbroken – Touch & Go – Every 3 Minutes

12 Minutes to Complete:

B1. 3 x ME: Narrow Grip Bench Press @ Bodyweight – Rest As Needed

B2. 3 x ME: Strict Pull-ups @ Bodyweight – Supinated Grip – Rest As Needed

*Notes: Manage your own rest. You must complete all 3 rounds in the 12-minute time period. These should be ***TRUE max effort sets**.

C1. 2 x 2-Rep Right & Left: Overhead Box Step-Up Matrix @ 45/35# & 20″ Box

C2. 2 x 200m: Sled Drag @ Heavy (100 Forward / 100 Backward)

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A) done @ 320#

B) work

A) 335

B1) 10/6/6

B2) 12/8/6

C) Work

A) Done @ 170

B1) 2/3/4

B2) 14/10/11

C) Step-ups: done, Sled drag with 90#

A) 395 – failed on the last rep of the 3rd set.

B1) 10/7/4 @200

B2) 10/8/5

D) done

So my 1RM for 30. Noice.

*for 29

A) 95# – 75 reps

B1) 7/7/6 @ 95

B2) 4/4/ ran out of time

C) done

D) sled drag with Gabby on the sled

A) 295

B1) 8/7/7 @205

B2) 10/10/8

C) Done

A. 315

B. 5/5/5 at 190

C. 11/10/7

D. did one sled drag

A. 375

B. 10/8/5 @215

15/8/6

C1. Done

C2. Not done

A) 285

B) No bench. Pullups: 15,12,11

C) Done

A) 255

B1) 5 / 5 / 3 @ 195

B2) 8 / 7 / 6

C1) done

C2) done

A) 375

B1) 13/9/8

B2) 16/12/10

C) did sled drags with Dru

weeeeeee!

A) 295

B1) 3/3/3 @ 190

B2) 4/6/10

C) Did one epic sled drag w/ Chloe

a) 275

b1) 5 / 5 / 5 @ 135

b2) 5 / 5 / 5

c) One sled drag w/ 135#

A. 225

B. BP 10/7/6

Pull ups 14/10/8

C. Done

D. 15 min jog with KP

A) done @230

B) 8/9/7 @115, 3/3/3

C) done and done

A) 365

B1) 21/17/16 @ 185

B2) 16/15/12

C1) Done

C2) Tire drag with 3 45# plates stacked on top

A) 280

B1) 15/10/5 @ 175

B2) 15/9/8

C1) DB arm matrix thingy.

C2) done w/ 3 45’s

A) 3×20 Back Extensions on GHD

B1) 20/10/7 @ 175

B2) 22/12/10

C1) Done

C2) sled + 115

A) 220

B1) 2 @ 175 (this was previous 1RM), 5/4 @ 155

B2) 11/12/8

C1) Done

C2) Tire + 70 dragged

315

15/9/6 @175

16/11/9 strict pull-ups

Sledded and stepped

A) 235 Cake weight

B1) 21/10/15 @ 155 YOU MIRIN?

B2) 20/ 10 Bar fell off the wall soo…..

A. 175

B1. 5/5/5 @110

B2. 6/6/6

C. done

a) 225

b1) 7-9-8 @ 115

b2) 12-10-10 (maybe?)

c1) done

c2) done @ 225ish