2 April Advanced Class (Obj: Strength & Power)

Following  PTTP protocol for a 12 workout cycle. Please see this link if you aren’t familiar with it. Or, read the book:

Deadlift

·          Today’s weight X 5

·          90% of previous weight X5

Weighted Pullup

·          Same as above

Barbell Sidepress

·          Same as above.

Spartan Ruck:

Pull Ups                                                      10       

Stairs DB M55/W35#   on shoulder           8x 

Pushups                                                       50

Flutter Kicks                                               50

Stairs DB M55/W35#   on shoulder           8x 

Pushups                                                      30

Ruck Pullovers                                           30

Stairs DB M55/W35#   on shoulder           8x    

Pushups                                                      20

Ruck Russian Twist                                   20L/R

Pullups                                                             10

2 April Conditioning Core (Obj: Fullbody Strength)

Warm Up

A 5X

Manmakers   5

Pullups 5

B 4X

OH 1 arm carry - stairs  2X M 35/55# W20/35#*

SB Zercher Squat 5

C Tabata

KB Deck squat to Sprawl