Sled work
3 plates x 25yds x 12 trips
Alternating forward and backward
Pull ups
5x10
DB Rows
3x15
The sled was tough but much easier than week 1. We had a light crew tonight with just me, Paul, John A and John W. (I train with four Johns). Everyone had a good squat day. Paul is battling some hip issues so we started him over with a low intensity high volume program to see how he responds. John. W hit is in wave two of project Russian Alpha- last four weeks he squatted 4 plates for 6x3, 6x4, 6x5, 6x6, followed by a deload. The next four weeks he'll squat 4 plates +20# for the same, but this time with one less set and we're keeping his rest to 3min. John A. hit a few singles at 315 on the front squat too.