July 29 – Aug 4, 2019

July 29

Deadlift

8×3  (Up 5-10# from last week)

Back Rack Reverse Lunge

3×8 (non-alternating)

Add 5-10# load from last week

July 30

Tempo Handstand Pushups

Accumulate 28 reps

Strict Pullups

5×5

AMRAP 9

8 Hand Release Pushups

8 Burpees

24 Double Unders

July 31

2 RFT

50 Cal Row

3 Block Run

50 Situps

Aug 1

Complex – OT2M x 6

Hang High Pull + Hang Power Snatch + Hang Squat Snatch

6 Front Squats (use load from snatch complex)

12 Jump Lunges

**Add load each round after completed lift. Start @ 50-60% of 1RM Snatch and end @ 80%

R3

2 RFT

30 Wall Balls (20#/14#)

30 KB Swings (53#/35#)

Aug 2

5 RFT

9 DB Power Cleans (50#/35#) – Left

9 Chest to Bar Pullups

9 DB Power Cleans (50#/35#) – Right

9 Burpee Box Jump Overs (24″/20″)

Aug 3

For Time:

50-30-10 Cal. Row

30-20-10 Toes 2 Bar

20-15-10 DB Bench Press 2X50/35

Aug 4

5 Rounds For Time

11 Power Clean 95/65

9 Push Jerk

7 Thruster

 

Leave a Reply