Wk 1 day 5

Build to a tough push press/split jerk 1.1, rack no blocks
195#

Back squat 5 reps x 5 sets @ 75% of 1rm
185#, completed

DB Back extensions, 6 tough reps emom for 10 mins
25# DB each hand

9-1 for time:
165# bench press
CTB pull-ups
8:56


Tahylor Law

Wk 1 day 4

10 rds, 1min rest, change order each set

150m row
7 burpees
7 kbs @ 24 kg
30 double unders

1:24/1:55/1:55/1:58/1:59/2:02/2:03/
2:09/2:07/2:10


Tahylor Law

Wk 1 day 4

10 rds for time, 1min rest between:
Switch order every set but hold same work time:

150m row
7 burpees
7 kbs @ 24kg
30 double unders





Tahylor Law

Wk 1 Day 3

Build to a tough above the knee hang power clean
230#

Back squat 5 reps x 5 sets at 75% 1rm
Completed, 185#

Hip thrusts EMOM 5 reps x 10mins
205#

Farmer's carry at 40kg, 30s on 15s rest, alternating arms, 6 rds each side
Completed

Wk 1 day 2

Bar muscle up x 2 every 20 sec for 10 reps
Completed

Unbroken ring muscle up x 4, 4 sets for time
1:47

3rds:
2 leg less rope climb
6 strict hdspu
7:37
First set of hdspu unbroken

Row 500m @ 1:55-1:57 x 6 sets
1:55.2
1:55.4
1:54.2
1:55.8
1:55.1


Tahylor Law

Full week 1

A. Power snatch cluster 1.1
155#, felt awful for some reason, very heavy and slow

B. Back squat 5 reps @ 75% 1rm
183.5
Completed

C. Ghd raises with bands, 5 tough reps on min for 6 mins
Completed with purple band

D. Swiss ball ab work
Completed

Tahylor Law

Wk 1 Wednesday

A. Build to a tough power clean
235#

B. 6 reps x 4 sets of 70% Back squat 1RM
Completed, 170#

C. Barbell Hip Thrusts, 8-10 x 5
195#

D. Weighted Side Bridge, 30s/30s, 6 sets each side
35#

Wk 1 Tuesday

A. Legless rope climb to 15 ft
1 every 30s for 6 rds
Completed

B. 2 depth kipping hdspu every 30s for 30 reps
Abmat, 10# plate 15# plate 10kg rogue

C. 3 unbroken Muscleups every 30s for 15 reps
Completed

D. 5 x 500m row @ 1:55-1:57, 2min rest
1:53.5- 1:55.1

Tahylor Law

Wk 1 Monday

A. Build to a tough power snatch
175

B. Back squat 6 x 4 @70% 1rm
Completed, pretty easy at 168

C. Ghd raise 4-6 x 4 with resistance
Purple band

D. Front bridge 30/30 x 10, weighted
70lb bag, not completed

Tahylor Law

Wk 5 day 5

A1. Front 2 x 5
215

A2. Weighted leg less 15ft rope climb
15#

B. 75# DB walking lunge 10 steps x 5
Completed

C. For time:
12-9-6 Muscleups
25-25-25 ghd sit-ups
Completed, ghd sit-ups were limit by far. Time I think around 10

Tahylor Law

Wk5 day 3

15 rds
200m row @1:42
1min rest
41.7
42.5
41.7
43.2
42.7
41
43.7
44.3
44
42.3
42.4
43.2
41.3
42.4
41.1

Hollow rocks
Completed

50-10-50 unbroken
7:40


Tahylor Law

Wk 5 day 2

Build to back squat 1rm
250#

Build to weighted pronated chin 1rm
101.5#

Unbroken 1-10 chin up ladder
2:44

Every 30s for 10min prowler push at 50kg to 50ft
Completed with 4 passes


Tahylor Law

Wk 5 day 1

A1. CGBP 1 x 5
225
A2. Romanian deadlift 2-3 x 5
265#

B1. Weighted ring dips 3-5 x 5
No weight, elbow and triceps were really barking during this
B2. Barbell hip thrusts 6-8 x 5
195#


Tahylor Law

Wk 4 day 5

A1. Front squat 2-3 x 5
205
A2. 20ft rope climb x 5
Completed

B1. Front rack walking lunge 5/lg x 5
135
B2. Muscleups 5x5
Completed UB
B3. Gh sit-ups 15 x 5
Completed UB


Tahylor Law

wk 4 day 4

A. Build to a tough single Trap Bar DL
382#

B. Build to a tough 1.1.1 Jerk, on blocks
225#

C. Every 30 secs for 15 mins, 1 tough strict hdspu
Completed with multiple kipping reps
Abmat, 20kg and 10kg rogue bumpers

D. Weighted back extensions 8-10 x 5
30#, back was pretty lit up for these from DL and rowing the day before

Wk 4 day 3

A. Row 300m @ 1:45-1:48
Rest 2 min, 10 rds
1:03.9
1:04.1
1:03.7
1:04.1
1:04.5
1:03.4
1:04.1
1:03.6
1:02.9

B. side plank holds 30s/30s, 5rds
Completed

C. Front plank holds 30s/30s, 10rds
Completed




Tahylor Law

Wk 4 day 2

A1. Back squat 3-4 x 5
100kg
A2. Weighted pronated chins 3-4 x 5
24kg
B. 10 unbroken chin ups per min for 10 mins
6 rds complete, abs were limitor
C. DB Russian steps ups 6-8/lg x 5
45#
D. 500 ft prowler push for time @ 50kg
3:50


Tahylor Law

Wk 4 day 1

A1. Close grip fat bar bench
3-3-2-2-2
205
A2. RDL 5 x 5
265

B1. Parallel grip incline DB bench
Amrap @ 65
8-7-6-5-4
B2. Barbell hip thrusts
8-12 x 5
175#

C. Weighted DB back extensions
8-12 x 5
20#


Tahylor Law

Wk 3 day 4+5

A. Push press, build to a tough 1.1.1.1.1

195#

B1. Front squat 3-4 x 5

205#

B2. Legless rope climbs, 1x5 to 15ft

Completed, pretty easy

C. Deadlift @33X1, 2 x 5

325#

D1. Barbell reverse lunge, 6/lg x 5, 2" step

140#

D2. Toe to bar, 12 x 5

Completed unbroken

D3. GHD situps, 12 x 5

Completed, unbroken until set 5