Training 7-25-16 to 7-31-16

Monday

A: Bench Press @21x1 - Heavy 4
B: Bench Press @21x1 - 90% x 5 x 4
C: Overhead Squat @22x1 - 5 x 5 @80-90% last week’s best
D: Wtd Pull Up - Build to a tough set of 4 for 4 sets
+
14 OTM

Max Burpee Box Jump in 30s
1 Legless Rope Climb
+
Row 16/12 Cals OTM until failure or 10 minutes

Tuesday

A: Hang Power Clean - Heavy 4
B: Hang Power Clean - 75% A x 4 x 4
+

7 Rds for Time

Assault Bike 7 Cals
7 Burpee
7 PC + PJ 115/73
7 Box Jump Over 30"/24"
7 Wall Ball 30#/20#

Rest 6

12-9-6 AFAP

Shoulder to Overhead 135/93
Box Jump 36”/30”

Wednesday

A: Front Squat - @21x1 Heavy 4
B: 90% B x 4 x 4
D1: Suitcase Deadlift - 6-8/side x 4; rest 1
D2: GH Raise - @41x0 8-12 x 4; rest 90s
F: Deadbug - 20 x 3; rest 60s
G: Waiter Walk 30m/side x 3

Thursday

Rest

Friday

A: Wtd Ring Dip - Heavy 4
B: Banded KB Overhead Carry 30m x 6; rest 2
+
15 OTM

12-15 Push Up
5 Deadlift + 5 Hang Power Clean
30s Wall Facing Handstand Hold
+
40 Cal Row
20 KBS 32/24
20 Cal Row


Saturday

A: Back Squat - 65% x 6-8 x 5
B: Deadlift - @32x1 Heavy 4
C: Deadlift - @32x1 90% x 4 x 4
+
5 Rounds of 

400m Run
Max Kipping Pull Up
Max Bench Press BWT/80% BWT

*record body weight and reps for pullups and bench and total time