Feb 1-5

Sat Feb 1

rest

30min squat day 7

Sun Feb 2

150 45lb thrusters, 5 burpees EMOM

~6:52

+

row 36min ez- 8500m (rower broke)

+

A- Arnold press 37.5ea, fg 31x1 x12, 5 sets on 3min

B- db side raises, 20lb ea x12, 3 sets

C- 50 25lb plate front oh raises~ 1:51

D- 5x5 heavy bag sit-ups

+

30min squat day 8

Mon Feb 3

A- 3x 1.25 FS, x5 sets- 205/ 215/ 225/ 235/ 245!!!

B- squat snatch- 135(1) x10, 145(1) x10, 155(1) x10... feeling better

C- pull-up clusters- 2.2.2 x5, 30s/3min- 72/ 77/ 82/ 87/ 92...

+

50 FS 225lb

~7:51

+

30min squat day 9

Tues Feb 4

rest/ present

 30min squat day 10

Wed Feb 5

A- heavy PS- 135(3)/ 145(3)/ 155(2)/ 165(2)/ 175(2)

B- heavy SJ- 255lb

C1- pp- 225(2) x3, 235(1) x3, 2min

C2- cgbp- 250(2)/ 260(2)/ 275(2)/ 285(2)/ 300(1)/ 315(1), 2min

D- 4" EROM DL @31x1, 365(3)/ 385(3)/ 405(3), 2min

E- laying db tricep ext- 25s(20)/ 30s(20)/ 35s(15), 2min

+

20min watt bike 

- get off q 2min and do 15 dips with 35lbs.

~ 85 rpm, lvl 17, 260 watts, 210 Cal

+

mobility

+

30min squat day 11

~gm2