Wednesday 8/13

Squats:

a. 6 x 2 Back Squat @ 80% of 1 RM

b. 3 x 5 Front Squat @ 50% of 1 RM with 7 second pause at bottom of each rep!

10 x 250m Row

*2 Minute Rest between intervals

*Perform 3-5 MU during each rest period

Tuesday 8/12

Press/Accessory:

A. 1 RM Bench

B. DB Skullcrushers: 4 x 10-15

C. Pendlay Row: 5 x 8

3 Rounds:

30 dumbbell shoulder presses, 35#/20# 

20 weighted pull-ups, 35#/20# 

10 weighted dips, 35#/20# 

Monday 8/11

Lifting:

a. Establish a 1 RM Front Squat

b. Snatch Complex: 3 Tng Squat Snatches, build to a heavy set

Gymnastics: AMRAP 8

6 Strict HSPU

4 MU

AMRAP 15:

3 Power Snatches 135#/95#

15 Wallballs 20#/14#

*Please let me know if you are still following, how the squat cycle went, etc.

Saturday 8/9

Lifting:

a. 1 RM Clean & Jerk

On a running clock, Begin at 0:00: 15-12-9

Squat Clean 135/95

Push Jerk

Begin at 20:00: 4 Rounds for Time

21 WallBall 20#/14#

18 Pull Up

15 KB Swing 70#/53#

12 HSPU

Begin at 45:00: 3 Rounds

10 Power Snatch 135#/95#

20 Pistols (alternating)

30 Double Unders

Friday 8/8

Lifting:

a. 5 RM OHS 

b. Back Rack Lunge: 3 x 8 each leg

Bell: 3 Rounds

21 Deadlifts 185#/135#

15 Pull-ups

9 Front Squats 185#/135#

Wednesday 8/6

Squats/Lifting

a. 1 RM Squat

b. EMOM x 7: 3 Tng Power Snatches

c. 3 x 8-15 GHR (Glute Ham Raises)

10 Rounds, 1 minute each:

3 Deadlifts 315#/205#

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max reps burpee

*Rest 2 minutes between rounds.

Tuesday 8/5

Press/Accessory:

A. 5 RM Close Grip Bench

B. DB Bench: 4 x 10-15

C. Pendlay Row: 5 x 8-12

For Total Reps:

Max reps Press 135#/95

Max reps L-pull-up

Max reps shoulder press 115#/75#

Max reps strict pull-up

Max reps shoulder press 95#/65#

Max reps chest-to-bar pull-up

Max reps shoulder press 65#/45#

Max reps pull-up

*Resting 2 Minutes between stations