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| Kendrick Farris |
Warmup
50 sit ups
2 min Row
Then:
3 rounds of:5 Toes to Bar
10 Push Ups
15 Squats
Mobility
Roller on your IT bands. 2 min per side.
Strength
5/3/1 Week 4 Deadlift*
WOD
3 Rounds
21 - Burpees
21 - Wall Balls
21 - Hang Squat Cleans (135/95)
Endurance
Soccer
Note: Fishing was fun, but I never did the long run. It was a good full recovery day. Also, this week for strength, my 5/3/1 is a little different. If you've been doing 5/3/1 or a similar plan for more than 3 months now and are feeling great, you have an option that put off the "deload" week until week 7. Let me know if you're interested and we can see if it might work for you.
Note: Fishing was fun, but I never did the long run. It was a good full recovery day. Also, this week for strength, my 5/3/1 is a little different. If you've been doing 5/3/1 or a similar plan for more than 3 months now and are feeling great, you have an option that put off the "deload" week until week 7. Let me know if you're interested and we can see if it might work for you.
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