Workouts for Week of July 6th- 11th

July 5, 2015

 

Monday

3 Rounds:
3 Back Squats - work to a near 3 rep max with no misses
- 2:00 Rest -
Finish with 1 Max Effort Set of Back Squats @ 85% of 3 rep max from above

4 Rounds for Time of:

200 Meter Run
15 Kettlebell Swings 70/53#

Rest :90

 

Tuesday

4 Sets Of:
8 Strict UB Ring Dips (weighted if possible)
- rest :90 -
3 Snatch Balance (work to heaviest weight)
- rest :90 -

For time:

20 Burpee Box Jumps 24/20″
25 Dumbbell Clean & Jerk (two dumbbells) 50/35#
20 Burpee Box Jumps 24/20″

 

Wednesday

3 Rounds:
3 Front Squats (work to a near 3 rep max w/ no misses)
- 2:00 Rest -
:30 Max Effort Strict Handstand Push-Ups (deficit if possible)
- 1:00 Rest -
Finish with 1 Max Effort Set of Front Squats @ 90% of your 3 rep max from above

9-7-5 For Time of:

Thrusters 165/115#
Muscle-Ups

 

Thursday

Every 2:00 for 5 Heavy Singles:
1 Hang Snatch (just above knee) - no misses, increase #

Immediately into Every 2:00 for 5 Heavy Singles:
1 Hang Clean (just above knee) - no misses, increase #

Immediately into Every 2:00 for 5 Heavy Singles:
1 Jerk from rack - no misses, increase #

For Total Time:
400 Meter Run
-1:00 Rest-
400 Meter Run
-2:00 Rest-
400 Meter Run
-1:00 Rest-
400 Meter Run

 

Friday

EMOM for 7:00 

5 Touch & Go Power Snatches

(begin at 65% of 1rm Power Snatch and add weight each minute to a max set of 5)

12:00 AMRAP

9 Power Snatches 115/75#
9 Burpee Box Jumps 24/20″
9 Bar Muscle-Ups

 

Saturday

EMOM for 7:00

3 Touch & Go Power Clean & Push Jerks

(begin at 65% of 1rm Power Clean & Push Jerk and add weight each minute to a max triple)

5 rounds for time of:

250′ Shuttle Run (50′ sections)
20 KB Goblet Squats 53/35#
15 KB Swings 53/35#

Rest 2:00

 

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