HiiT

Afternoon Session

Ran a 5k

Evening Session

Strength training

8 Rounds

• 3 x Squat Cleans
• 2 L-Sit Pull-ups

Metcon

13 rounds 40 sec on 20 sec rest

• 10ft handstand walk or 10-second handstand hold
• Max Cal on Assault Bike, Rower, Ski-Erg, or Air Runner

Score is Max Calories.

After a full day’s worth of rest and a couple of days away from the barbell, today we get back to strength training with a leg and back routine ending with rowing intervals.

Strength

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   3 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x  65% max
1 x 3 x  75% max
1 x 3 x  80% max
1 x 3 x  85% max
4 x 3 x 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Cardio

4  rounds on rower
2.5 min (<1:50/500m pace)
4 min recovery row (2:10/500m pace)

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   2 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x 225lb or 65% max
1 x 3 x 255lb or 75% max
1 x 3 x 275lb or 80% max
1 x 3 x 295lb or 85% max
4 x 3 x 315lb or 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Cardio

5  rounds on rower
500m sprint (<1:45/500m)
3min recovery row (2:10/500m pace)

Deadlifts

2 x 5 @ 135lb
1 x 5 @ 50%
1 x 5 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%

Back Squats

2 x 5 x   45lb
1 x 5 x 135lb
1 x 3 x 225lb or 65%
1 x 3 x 255lb or 75%
1 x 3 x 295lb or 85%
5 x 3 x 315lb or 90%

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Cardio

10 rounds Assault Bike

1 min on at 70rpm
1 min recovery at 40 – 45rpm

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   5 @ 75%
1 x   3 @ 80%
1 x   3 @ 85%
1 x   2 @ 90%
1 x   1 @ 95%
1 x   PR attempt

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x 185lb or 50%
1 x 3 x 225lb or 65%
1 x 3 x 255lb or 75%
1 x 3 x 275lb or 80%
1 x 3 x 295lb or 85%
3 x 3 x 315lb or 90%

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 95lb bar overhead

Rower

2 x 1000m
3 x   750m
4 x   500m

with 1 minute between each interval.
These rows should be at a faster pace than your 5000m row, but after they are difficult after the hard day on the legs.