Wk 3 Day 3

Row 500m @ 1:45-1:48, 3 min rest, 8rds
5 completed as rxd, 3 rds failed pacing

5 rds:
30 sec double unders
30 sec rest
30 sec airdyne
30 sec rest

40-45 double unders
Airdyne pace around 27

Wk 3 day 2

A1. Back squat 4-6 x 5 @30x1
195 (tight hammy and back)
A2. Weighted false grip ring chins
2-3 x 5
Red kb and 5# plate

B1. Front rack alt BB stepups
6/lg x 5
95#
B2. Chin-up x 17 x 5
Completed butterfly unbroken. Felt great.
C. 100 squats w 20 squat penalty for breaks
160 squats. Fuck.


Tahylor Law

Wk 3 day 1

A1. Fat bar bench press 4-3-2-3-4
185-195-205
A2. Romanian deadlift 4-6
225-255-275

B1. Incline DB bench @75# amrap
5-4-4-4-4
B2. Barbell hip thrusts 15 x 5
95-115-135-155-155

C. Gh raises on red 8-15 x 3
5-7 on red, completed 15 on white gh

Tahylor Law

Bend/push

A1. Low incline CGBP @31x0
3-5 x 5 sets
155#

A2. Trap bar dead lift @33x1
4-6 x 5 sets
295#

B1. Incline DB press amrap x 5
65# each hand
10/9/7/6/6

B2. Gh raise 6-8 x 5, red ghd
6 each set

C. Barbell hip thrusts 20 x 3
85#


Tahylor Law

Day 4 wk 3

A. Deadlift @33x1
3 x 5
275

B. Push press @11x1
4-5 x 5
185

C1. Amrap hdspu in a minute x 4
9,7,6,7
C2. Gh raises 10-15 x 4
Completed



Tahylor Law

A. 500m row @ 1:45-1:48 x 8
1:45.6
1:45.7
1:46.1
1:47.4
1:54.2 (took 7 min rest before rd 6)
1:48.5 ( same rest)
1:51.3
1:44.3

B. 1min amrap double unders x 5
60/60/60/60/60

C. 3 miles AD
9:01/18.7mph





Tahylor Law

Wk 3 day 2

A1. Back squat 6-8 x 5
175
A2. Weighted pronated chins 4-6 x 5
45# x 3

B1. Front rack BB step ups @ 24"
8/leg x 4
40kg
B2. CTB x 15 x 4
Completed, broken due to hand tear prevention


Tahylor Law

Wk 3 day 1

A1. CGBP 6 reps x 5 sets
195
A2. Trap bar DL 5 reps x 5 sets
275#

B1. Weighted ring dips 6-8 x 4
15#
B2. Weighted back extension 10 x 4
20#


Tahylor Law

Front squat @20X1
4-5 reps x 4 sets, 4 min rest
205

Weighted pronated chin ups
1 tough rep every 30 seconds for 10 minutes
Completed at 35#

3 unbroken CTB every 20 sec for 60 reps
Completed

Double unders, AMRAP in 10 mins

10 minutes Airdyne at moderate effort
17.2 pace, 100 cals

10 burpess to 6"OH per min for 5 mins
Completed

2k row
8:34, pretty slow, forearms tired more than anything

10 burpees to 6"OH per min for 5 mins
Completed, brutal

10 minutes Airdyne at moderate effort
118 cals

Deadlift @22X1
4-5 reps x 4 sets, 4 min rest
295

Legless rope climbs to 15 ft x 5 sets
Completed

Barbell Russian Step ups onto 24" box
6/leg x 5 sets, 30s between sets
95#

Back squat 4-5 x 5 sets
205 x 5

Leg less rope climbs x 5
Completed, fairly easy

24" Russian barbell steps up
6/leg x 5 sets, 30 sec rest
60kg all sets, very tough


Tahylor Law

Power snatch 1.1.1.1.1 x 5
Power clean 1.1.1.1.1 x 5

Too sore to snatch, did clean tech work at 135

Row 150m all out x 6
26s to 28.2
26 was last rd

10 x prowler push @ 50kg
Completed

Tahylor Law

Day 2

3 muscle ups per minute for 10 min
Completed, some unbroken and some in singles to prevent tearing

10 WB @ 30# per minute for 7 min
Completed, unbroken

1 rd per minute for 10 min
5 toe to bar
5 push ups
Completed, unbroken

Tahylor Law

Day 1 OPT

Back squat 5-4-3-2-1
40X1
135/165/185/205/225

Deadlift 5-4-3-2-1
22X1
100kg/120/130/135/140

Press 5 x 5
125-140


Tahylor Law