062821-070221
Monday 062821 STRENGTH: 5 Sets: @80-85%
Power Clean + Push Press + Split Jerk
*All at the same weight WORKOUT:
For Time:
1000m Row
5 Rounds
9 SHSPUs
6 Bar Muscle Ups Tuesday 062921 STRENGTH:
Back Squat
10-8-6-4-2
*Increase weight each set, start at around 60% and end around 80% WORKOUT:
3 Rounds For Time:
90 DUs
30 Wall Balls @20/14lbs
10 Power Snatches @135/95lbs *20:00 Cap Wednesday 063021 STRENGTH:
Bench Press
2 Sets
5 @70%
3 @78%
1 @85%
*Make sure to go a little bit hea
062121-062521
Monday 062121 STRENGTH: Push Press
3-2-1-1-1
*Take the bar from the floor WORKOUT:
3 Rounds For Time:
10 SHSPUs
25 TTB
Immediately into
3 Rounds For Time:
10 Power Cleans @135/95lbs
25 Wall Balls @20/14lb Tuesday 062221 STRENGTH: Back Squat
5x1 Reps @80/85%
*all sets at the same weight
WORKOUT:
For Time:
27-21-15-9
Cal Row
OH Squats @95/65lbs Wednesday 062321 SKILL: 3 Rounds For Quality
0:30 Plank Hold
0:30 L-Sit Hold
0:30 Hollow Hold WORKOUT: 4 Rounds For Time: 25 Do
061421-061821
Monday 061421 STRENGTH: Push Press 3-3-3-3 Reps *Work up for a moderate set of 3 it should not be a max NEW movement of the month! Max set of Hand Stand Push Ups *One good set without coming off the wall, strict HSPU if possible if not do kipping HSPU. WORKOUT: 5 Rounds For Time:
400m Row 5 Double DB Strict Press @50/35lbs 6 Double DB Thrusters @50/35lbs Tuesday 061521 STRENGTH: Power Clean 3-3-3-3-3 Reps *Work up each set, find a heavy triple T&G today! **Rest 2 minutes bt s
060721-061121
Monday 060721 STRENGTH: Squat Snatch
2 @50%
2 @60%
2 @65%
2 @70%
2 @75%
*work up in doubles
Then
5x1 Squat Snatch @75% or above WORKOUT:
For Time:
45/40 Cal Bike
100ft Double DB Walking Lunge @50/35s
15-12-9 Bar MUs
*bike and lunge before each set of BMU Tuesday 060821 STRENGTH: 7 Sets of: 1 Hang Power Clean 1 Power Clean 1 Push Jerk @75% of 1RM Power Clean and Jerk Rest 1:00 bt sets *Stay at the same weight for all sets. WORKOUT: 5 Rounds For Time: 50 DUs 7 Push Jerks 2
