072621-073021
Monday 072621
Tempo Deadlifts:
10x3 @60% of 1RM
*5-10 lbs Heavier than last week
*3 Seconds Down
For Time:
18-15-12-9-6
Cals on Bike/Row
Russian Kettle Bell Swings @53/35
Goblet Squats
3 Rounds For Quality:
20 Glute Bridges
20 Hollow Rocks
Tuesday 072721
For Time:
500/400m Row
12 Power Clean and Jerks @135/95lbs
24 Strict Pull Ups
12 Power Cleans and Jerks
500/400m Row
**20:00 Time Cap
3 Sets for quality of:
DB Bench Press Max Reps
20 Ring Rows (after each set of bench)
Wednesday 072821
Back Squat
10 @30%
5 @45%
3 @65%
2 @75%
1 @80%
1 @85%
10 @65%
For Time:
50 Sit Ups
-Then
3 Rounds
30/25 Push Ups
10 Squat Snatches @135/95lbs
-Then
50 Sit Ups
*16:00 Time Cap
*Buy in and buy out of sit ups. Good push-ups here! And fast singles on the snatch.
Thursday 072921
3 Rounds For Time:
25/20 Cal Row
7 Muscle Ups
-Immediately into
3 Rounds For Time:
10 HSPUs
5 Hang Cleans
*25:00 Time Cap
Friday 073021
Deadlift
3x2 Reps @90% of 1RM
4 Rounds For Time:
400m Run
7 Deadlifts @275/185lbs
150ft Farmers Carry @50/35lbs
*20:00 Time Cap
