071921-072321
Monday 071921
Tempo Deadlifts
10x3 @65%
3 Rounds For Time:
10 Bar Muscle Ups
50 DUs
10 Deadlifts @275/185lbs
50 DUs
*16:00 Time Cap
Tuesday 072021
4 Sets For Quality: 8 DB Push Press 8 Strict L-Pull Ups *You can scale the L-Pull Ups to just knee raise pull ups or just regular pull ups with a band if needed. For Time: 21/15 Cal Bike
21-15-9 HSPUs
100ft Single arm DB OH Walking Lunges @50/35lbs
*20:00 Time Cap
Wednesday 072121
Back Squats
10 @45%
5 @60%
3 @65%
2x3 @75%
10 @65%
4 Rounds:
2:30 ON / 2:30 OFF
80 DUs
20 Sit Ups
Max Reps Power Cleans @185/125lbs
Thursday 072221
4 Rounds For Time: 400m Run 20 TTB 500m Row 20 Burpees to target (6inches above reach) Rest 1:00
*35:00 Cap
3 Rounds For Quality:
20 Second Hanging L-Sit Hold
15 DB Bench Press
10 Strict Ring Pull Ups
Friday 072321
Deadlift 3x3 @85% of 1RM *Good reps at a high percentage today
5 Rounds For Time:
200m Run
8 Single Arm DB Hang C&Js @50/35lbs (4 each arm, alternate arms)
2-4-6-8-10 Muscle Ups
*Each round increase the muscle ups by 2 reps
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