Friday

"I can do all things through Christ which strengtheneth me."
Philippians 4:13

Strength
Work up to 1RM Back Squat

Then

For time:
30x Back Squat at BW
1000m Row
30x Burpees

Wednesday

"And thou shalt love the Lord thy God with all thy heart, and with all thy soul, and with all thy mind, and with all thy strength: this is the first commandment. And the second is like, namely this, Thou shalt love thy neighbour as thyself. There is none other commandment greater than these."
Mark 12:30-31

Work Capacity
15x Push jerk
30x Deadlift
100 yd Sandbag carry 80 lbs.
12x Pull-ups
24x Weighted jump squats
400m Run
9x Burpee broad jumps
18x Toes-to-bar

Monday

"For the LORD God is a sun and shield: the LORD will give grace and glory: no good thing will he withhold from them that walk uprightly."
Psalm 84:11

Strength
3 Rounds
1-2-3-4-5 Reps of:
Strict ring pull-ups
Max distance broad jump

Energy System Development
ATP-CP

6-10x Suicide sprints

Friday

"Humble yourselves in the sight of the Lord, and he shall lift you up."
James 4:10

Strength
Work up to 1RM Deadlift

Then

10 Rounds
2x Deadlift at 90% of 1RM
10x Hand release push-ups

Wednesday

"Fear thou not for I am with thee, be not dismayed for I am thy God, I will strengthen thee, ye I will help thee, ye I will uphold thee with the right hand of My righteousness."
Isaiah 41:10

Strength
21-18-15-12-9-6-3 Reps of
BW Rows on the rings
Pistol squats

Then
5 minutes total duration of ring support

Energy System Development
Glycolysis

4-6x 200m Sprint
Rest 1-2 mins after each one

Revamp

"There has no temptation taken you but such as is common to man: but God is faithful, who will not suffer you to be tempted above that you are able; but will with the temptation also make a way to escape, that you may be able to bear it."
1 Corinthians 10:13

I will begin posting training sessions again. Previously, I had stopped posting due to demands of life on my time and based on the fact that I do not like to prescribe training I myself have not done. Recently, I have begun to reestablish time management and want to continue to share effective training for everyone's benefit. If you know me you know my wife and I grew our family by one last February. After about two months of recovery my wife started training again. Since then I have been instructing her in three weekly sessions Monday, Wednesday, and Friday. She is now in the best condition of her life, maintaining healthy weight, increasing strength, and mastering skills. The posts reflected on Survive This will be the training sessions she completes weekly. This is an excellent opportunity for anyone limited on time as it only requires three days of commitment a week. I hope you find them useful.

Work Capacity
3 Rounds:
25x SDHP 80/40# kettle bell
50 yd Farmer carry 100/50 lbs each hand
10x Burpees