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WEEK 13

WEEK 13
Day 1
Squat
(Then)
Bench
-5 at 40%
-5 at 50%
-3 at 60%
-5 at 75%
-3 at 85%
-95% max reps
3 Rounds:
-Max dips
-Max chins
-20 AB wheels
Walk 45 min on incline at moderate pace. If you are able to, do a 45 min trail walk.
Day 2
Clean
(Then)
Deadlift
-5 at 40%
-5 at 50%
-3 at 60%
-5 at 75%
-3 at 85%
-95% max reps
3 Rounds:
-10 reps of DB unilateral incline press
-10 reps of fat bar curls
-20 reps of reverse hypers
-20 reps of chained grenade tricep extensions
-20 reps of TKE
Day 3
AM 
Front squat
(Then)
Press
-5 at 40%
-5 at 50%
-3 at 60%
-5 at 75%
-3 at 85%
-95% max reps
1 Round:
-30 reps of barbell row
-30 reps of Arnold press
-60 reps of biceps
-60 reps of triceps
-60 reps of choice abs
PM
FOR TIME:
-1 mile run
-21 reps of DB hang clean and press
*80% 1 rep max
-800m run
-21 reps of DB hang clean and press
*80% 1 rep max
-1 mile run
Day 4
HIGHLAND GAMES PRACTICE
(then)
6 Rounds:
1 minute max effort for each exercise:
-Ball slams
-Viper press at 135lbs
*2 minute rest
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