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
25 Sit-Ups
*Weight for the push jerk should be something challenging but UNBROKEN
**Suggest around 70% of 1RM Push Jerk
Wednesday 060921
STRENGTH:
7 Sets:
1 Power Snatch
1 Squat Snatch
@70% of 1RM
*Rest as needed bt sets
**Same weight for all sets
WORKOUT:
10 Rounds For Time:
1 Legless Rope Climb
4 Strict HSPUs
6 DB Snatches @50/35lbs
Thursday 061021
WORKOUT:
5 Rounds For Time:
400m Run
1:00 Rest
30/25 Cal Bike
1:00 Rest
Friday 061121
STRENGTH:
Movement of the month re-test!
1RM Squat Snatch
WORKOUT:
10 Rounds For Time:
300m Row
6 Strict Pull-ups
Rest 1:00 bt rounds
