If you did Option A yesterday, you should do Option B today. If you did Option B yesterday, you should do Option A today. If you didn’t do anything yesterday, you should probably max today — meaning that you should do one of the two workouts posted yesterday.
Option A
- push press 75% x6x3
- pull ups 6×6 tempo X311 (explosive concentric with a hold at the top)
- barbell Turkish get up, heavy single
Option B
- back squat 75% x2x10
- snatch high-pull 100%x3, 105%x3, 110%x3
- windshield wipers x4 sets to near failure
Option A
Push Press: 26kg
Pull Up Negatives
TGU: 35# (PR on a barbell) then 45# on a KB (also a PR!)
FS- 145#
OS- 65#
high pull- up to 115#
Track work- mile warmup, 6 straightaways
Option B
Backsquat 5×5 up to 185
Clean x2 up to 185
Toes to Bar