072219-072619

Monday 072219

Strength/Skill

5X3 (30X1)

Back Squat

Workout

Every 5:00 for 3 Sets

12 Burpees Over Bar

12 Front Squats (135/95)I(95/65)

400m Run

Tuesday 072319

Strength/Skill

On A 10:00 Running Clock..

Muscle Up Development

Workout For Time

9 Muscle Ups (Ring or Bar)

50 DB Suitcase Reverse Lunge (50/35)I(35/25)

7 Muscle Ups

50 DB Push Press

5 Muscle Ups

-14:00 Cap-

At the top of each minute perform 3 Box Jumps including 3,2,1 go!

Recovery

5:00 Foam Rolling

*Focus-Lats Shoulders and T-Spine*

Wednesday 072419

Snatch Complex

Every 1:00 for 8 Sets

1 Snatch

*Start moderate-heavy and build to heaviest single rep

Workout EMOMX12

Min 1 -- :45 Max Power Snatch (95/65)I(65/45)

Min 2 -- :45 Max Cals on Bike/Rower

*:15 Mandatory rest after each :45 Work period

Thursday 072519

For Time

1 Mile Run

into...

50-40-30

Pull Ups

Push Ups

*Hand Release is optional

-20:00 Cap-

Friday 072619

Strength/Skill

Extended Warm Up

EMOM X 6

Min 1 -- HSPU Strict Skill Development

Min 2 -- 3-5 Deadlifts

*HSPU practice should be specific based on athletes level of skill. Build weight on DL toward starting weight for workout.

Workout

4 Round for QUALITY

5 Deadlifts

10 Strict HSPU or DB Strict Press

20 Sit Ups

*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored on time.