12 - 18 October

Sunday 12 October 2014
[1]  Rest/Recovery (SICK)

Monday 13 October 2014
[1]  Every two minutes, for 10 minutes (5 sets):
Back Squat (from 1RM 390)
*Set 1 – 5 reps @ 55% (215)
*Set 2 – 5 reps @ 65% (255)
*Set 3 – 3 reps @ 75% (295)
*Set 4 – 2 reps @ 85% (330)
*Set 5 – 2 reps @ 90% (350)
Immediately followed by…
Every two minutes, for 6 minutes (3 sets):
Back Squat x 10 reps @ 78% (305)
[2]  Three rounds for time of:
7 Deadlifts 315
7 Muscle-Ups (unbroken)
Time: 9:03
Rest exactly 3 minutes, and then…
[3]  Three rounds for time of:
20 Wall Ball Shots (30/20 lbs)
15 Toes to Bar
Time: 5:02
Rest exactly 3 minutes, and then…
[4]  30 KB Burpee Box Step-Overs (55lb KBs, 20″ box)
Time:  10:20

Tuesday 14 October 2014
[1]  Rest/Recovery... Sick

Wednesday 15 October 2014
[1]  Rest/Recovery... Sick, but can coach.
[2]  Just to get blood pumping:
2 rounds NFT (Not For Time)
Row 20 Cal
10 Walking Lunges
Then 30 minutes mobility

Thursday 16 October 2014
[1]  Rest/Recovery.  Sick Day 7

Friday 17 October 2014
[1]  Rest/Recovery.  Coached.
Sick Day 8

Saturday 18 October 2014
[1]  Rest/Recovery.  Sick Day 9