July 7th- 13th

Monday

A. Snatch. OHS, 1.2, build to a tough set - 225#

B. Halting snatch deadlift. Snatch pull 1 x 6 ( 3 sets @ 225, 3 sets @ 235)- complete 

C. Back squat @ tough set of 2 - 335 

D. GH raise @ 40X0, 4-6 reps x  8 sets, rest 1 min - sets of 6
* felt pretty beat up today, everything was really tight

Tuesday 

A. Split jerk, build to a moderate double from the blocks- 275#

B. Strict press @ 21x1, 2-3 reps x 6 sets, rest 2:30- sets of 3 with 155#

+

AD 45 seconds @ 80%, 45 seconds @ 50% x 20 sets- 424 cals

Wednesday 

AM
A. Pendlay Row, build to a 3 rep that’s tough- 225#

+

3 pendaly row OTM for 10 min @ 80% of A- 185# 

+
:10 L-sit from the pull up bar OTM for 5-10 min- completed 10 mins, can hold longer

+
800m suitcase carry w/ 32kg, switch hands every 200m

PM

For Time @ high effort:- 23:09- quads started locking up on the box jumps, and slowed me down a good amount, and completely locked up on the thrusters, had to take at least a min and a half before getting back on the DB. 
100 cal row

80kbs @ 32kg

60 box jumps

40 dumbell thrusters @ 35#/ hand

20 cal row 

Thursday

Off- did 30 mins of z1, mixed between rowing,DU and sit ups. 
then played around with muscle up and HSPU(narrow hand placement) and finished up with 20ft handstand walks on the min for 10 mins ( no fails) 

z1

Friday

A. Power Clean. Clean . Front squat, build to a tough set ( drop the bar after power clean)- 275#

B. Halting Clean Deadlift 2,2,2,1,1,1 rest 2 min ( 2’s @ 315, 1’s @ 325 ) - complete

C. RDL @ 3111, 6-8 reps x 4 sets, rest 90 seconds- sets of 8 with 185#

D. GH raise @ 40X0, 4-6 reps x 8 sets ,rest 90 seconds- 6,6,6,6,6,5,5,5- i suffered through this today, 

Saturday

10 min AMRAP @ 80%- 3 rounds + 100 meter run

400m run 

10 box jumps 24”

10 KBS @ 32kg 

rest 10 min 

10 min AMRAP @ 80%- 3 rounds + 400 meter row

400m row 

10 burpees over rower 

10 toes to bar 

rest 10 min 

10 min AMRAP @80%- 5 rounds + 40 DU + 10 pull ups + 3 lunges

40 double unders

10 pull ups 

20 walking lunge (10/10)