Workouts for Week of July 13th- 18th

July 12, 2015

 

Monday

20:00 for 3 Rounds of:

2 Strict Pull-ups + 2 Chest-to-bar Pull-ups + 2 Bar Muscle-Ups
– rest 2:00
3 Back Squats (work to a 3 rep max)
– rest 2:00

*Finish with 1 ME UB set @ 85% of 3rm*


4 Rounds For Time:

30′ HS Walk (or 30 shoulder taps)
10 OHS 115/75#
5 Hang Power Snatches 115/75#

 

Tuesday

20:00 for 4 Sets Of:

8 Strict Unbroken Ring Dips (weighted if possible)
- rest :90 -
3 Snatch Balance from rack (work to heaviest weight)
- rest :90 -

4 rounds of:

1:00 ME Push Press* (96/65#)
1:00 ME Double-Unders
1:00 ME Burpees
1:00 Rest

*Rx+ option: Strict HSPU (add 10# plate deficit each round)

 

Wednesday

20:00 for 3 Rounds of:

3 Front Squats (work to a 3 rep max)
– rest 2:00
1 Strict Muscle-Up + ME Kipping Muscle-Ups (sub pull-ups)
– rest 2:00

*Finish with 1 ME UB set @ 90% of 3rm*


For Time -12:00 Cap:

21-15-9

Power Cleans 155/105#
Burpee Box Jump Overs 30/24″
 

Thursday

Every 2:00 for 5 Heavy Singles:
1 Snatch - no misses, increase #

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

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

For Time:

1K Row

 

Friday

EMOM for 5:00 – 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

For time:

50 Double-Unders
7 Muscle-Up*
7 Dumbbell Shoulder to OH 50/35#
50 Double-Unders
5 Muscle-Up
5 Dumbbell Shoulder to OH 50/35#
50 Double-Unders
3 Muscle-Up
3 Dumbbell Shoulder to OH 50/35#

*sub 1 Toes-to-bar + 1 Chest-to-bar

 

Saturday

EMOM for 5:00 – 5 Touch & Go Power Snatches
-begin at 65% of 1rm Power Snatch and add weight each minute to a max set of 5

5:00 AMRAP:
15 Sit-Ups
15 Arch-Ups
15 Air Squats

2:00 Rest

5:00 AMRAP:
15 Sit-Ups
15 Arch-Ups
15 Air Squats

 

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