Friday A) Back Squat, eccentric focus 6 sec. lower for 4 reps x 2 sets holidng last week’s final weight for the two working sets after 3 warm up sets B) hamstring work, eccentric Barbell RDL’s @ 6 sec. lower for 4 reps x 3 sets – holdign last week’s finishing weight C) Workout. –…

Thursday 8/21 A) 12 Min AMRAP 5 Dead Lifts 100Ft Farmers Carry 7 Kettlebell Swings 12 Sit Ups 9 Push Press B) 3 Rounds For Time 200 M Ski 35 Jump Ropes 15 Burpees

Thursday A1) Eccentric pressing work. 6 sec. lower close grip bench press for 3 reps for 3 sets use last weeks finishign weight for all working sets warm up over 2 sets to it A2) Eccentric pull work. DB Row for 5 reps per side @ 6sec. lower per side for 3 sets go heavier…

Wednesday A) Hang Power Clean. Clean pull + Hang Power Clean 3+1 4 sets @ last week’s finishing weight B) Workout. Every 10:00 for 3 rounds Run 400 meters Max set of T2B – UB Row 500 meters Max set of wall balls – UB