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Cartersville, Ga 30120

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071519-071919

July 14, 2019

 

Monday 071519

 

Strength/Skill

5X5 (20X1)

Back Squat @65-75% of 1RM

 

*Heavier than the previous weeks 5X5. Keep in mind the :02 tempo descent bs. :03 descent last week.

 

Workout

AMRAP X 10

15 Wall Balls (20/14)I(14/10)

25 Double Unders

 

Cool Down

400m Walk as class

 

Tuesday 071619

 

Workout

EMOM X 21 

Min 1 -- 12/10 Cal Row/Bike

Min 2 -- 12 Burpee Step Ups (24/20)

Min 3 -- 12/12 DB Step Back Lunges (athlete choice)

 

Wednesday 071719

 

Strength/Skill

Clean Complex

Every 2:00 For 8 Sets

1 Squat Clean

*Start moderate-heavy and build to heaviest single rep.

 

Workout

3 Rounds For Time

200m Run

10 C2B Pull-Ups

21 Deadlifts (225/155)I(155/105)

12:00 Hard Cap

 

Cool Down

5:00 Stretching as class (Hips & Hammies)

 

Thursday 071819

 

Workout

8 Sets, :20 WORK / :10 Rest

Tabata 1 -- Box Jumps

Tabata 2 -- Push Ups

Tabata 3 -- DB Bent Over Row (35/25)I(25/15)

Tabata 4 -- Kettlebell Swing *light

Tabata 5 -- Strict Hollow Flutter Kicks

 

Finisher

3 Sets

12/12 Concentration Curls

Rest as Needed b/t Sets

 

Friday 071919

 

Strength/Skill

*Extended Warm Up

3 Sets

4 Strict Press (10X1)

+
4 Push Press (10X1)

 

*:02 Pause at the top of each rep. Superset each set with 20 Glute Bridge - Ups

Set 1 - Empty Barbell

Set 2 - Building Weight

Set 3 - Workout Weight

 

Workout

1000m Row

800m Run

50 Kettlebell Swings (55/35)I(35/25)

40 Push Press (115/75)I(95/65)

500m Row 

400m Run

25 KB Swing

20 Push Press

 

25:00 cap 

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