World Class Athletics

1a. front squats (heavy day)

55%/5 - 62.5%/5 - 75%/5 - 87.5% - 100%/5

1b. Press

55%/5 - 62.5%/5 - 75%/5 x 3 sets

1c. Deadlift

55%/5 - 62.5%/5 - 75%/5 - 87.5%/5 - 102.5%/3

1d. 1 Rope Ascent, 15 foot. arms only x 5 sets

2a. 25pound, weighted sit-ups 20 x 5

2b. barbell windmills 10right/10left x 5

later...

Rowed 18oo meters with a trainee. averaged a sub 2minute 500 meter pace.