12 Labors

keg clean and press practice (165) 45 reps Keg carry (165) .25 mile

12 min keg clean and press practice 15 reps (160) 4 rounds 12 bamboo press (95) 10 branch curls 20 eccentric leg extensions 25 incline db rows Keg was a learning experience.  I feel like I need to time my left hand better.  I’d get into extension no problem with my right but my left would grind. Going to do more eccentric leg extensions.  Something has to knock out this tendinitis.

15 min Amrap (5 rounds) 65 ft sandbag carry (240) Load to sled 65 ft sled push (240) :90 sec air dyne

build to 1rm axle floor press / 5 pullups 115 x 10 165 x 5 185 x 5 205 x 3 225 235 245 250 20 min amrap (9 rounds) 3 x axle floor press (200) 5 pullups :60 sec air dyne 3 x12 dips (45) 3 x burnout lateral raises (10)

16 min emom 3 axle sumo dl (225 + chains) 4 k2e 20 x Hatfield ss (110) 20 x Hatfield ss (130) 3 x 15 ghr 6 x 50” sandbag carry (230)

build to 3RM strict press / superset 8 pendlay rows (135) 135 145 155 170 175 2 x 180 Build to 5rm Hatfield split squat 135 185 205 225 3 rounds 40 yard sled push (200) 25 cal row

Build to 1rm ssb good morning. / superset 3 dragon flags 3 x 150 3 x 170 190 200 220 230 240 9 x 3 ssb good morning (195) 9 x 15 standing banded crunches 3 x 20 back extensions (45) 3 x 40 sec single leg isometric leg extensions

10 min emom 3 stone of Steel (+22) Build to single axle push press / giant set 8 cable rows (125) 185 205 225 234 245 (fail) 1x 8 axle push press (190) 6 rounds 3 axle push press (190) 15 straight pullsowns (125) 3 x 12 dips (45)

12 min emom 3 axle deadlifts (300+chains) 5 k2e Build to 12 rm Hatfield split squat / giant set with 8 ghr (10) and 12 k2e 110 130 150 3 x 20 kbs (150)

20 min CDB (95) right arm 47 reps 5 min CDB (75) left arm 24 reps 12 min emom 3 bench (155 + chains) 4 cable rows (125) 3 rounds 5 dips (70) 8 cable rows (125) Amrap dips (70) 7

build to 1rm 4” deficit axle pull / giant set with 2 ohp (155) and 6 ghd sit ups (35) 3 x 315 2 x 385 415 435 455 485 3 rounds 5 x 4” deficit axle dl (385) 2 x ohp (155) 1 x 13 4” deficit axle dl (315) 3 rounds 5 Hatfield split squats (160+chains) 12 ghr

12 min emom 3 axle deadlift (275 + chains) 5 k2e 4 x 10 Hatfield split squat (130) 4 x 10 ghr 3 x 15 back extension (35)

Build to 1rm cgbp / superset 10 pendlay rows (135) 3 x 185 3 x 205 3 x 225 245 255 265 275 6 cgbp 220 20 k2e 5 cgbp 20 k2e 3 cgbp 15 k2e 3 x 12 dips (45) 3 x burnout face pulls Strip set push downs (40-20 by 5’s)