Monday, July 24th - Sunday, July 30th

Week 8

 

Monday

 

(A) clean - 85% x 1   x3, Heavy SIngle

 

(B) Back Squat – 65% x 5, 70% x 5, 75% x 5

 

 

(C)) 5 RFT

·      3 rope climbs

·      5 power clean & jerk, 165/110lbs

·      rest 1 minute

 

(D) row 350m, rest 2 minutes, row 350m

 

 

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) 1 -2 muscle up – 10 OTM

 

(B) Push Press - 65% x 5, 70% x 5, 75% x 5

 

(C) 5 RFT

·      10 ring dips

·      10 dumbbell snatch, 75/50lbs

·      30 double - unders

 

(D) 6 x 10s assault bike sprint, rest 110s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Hang Snatch – Heavy Single

 

(B1)  Bench Press - 65% x 5, 70% x 5, 75% x 5

(B2) 8 – 12 Dumbbell row

 

(C)AMRAP in 4 x 2, rest 2 minutes

·      8 HSPU

·      8 chest to bar pull – ups

Rest 2 minutes

 

AMRAP in 4 x 2, rest 2 minutes

·      16 pistols

·      14 push – ups

·      12 toes to bar

 

(D) 400m run x 2, rest 4 minutes

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

(A)Accumulate 25 wall walks, slow and controlled

 

 

(B) Deadlift - 65% x 5, 70% x 5, 75% x 5

 

(C) Weighted Lunge (barbell) 5 x 5/each

 

(D)

350m Farmers carry, 32/24kg

20 box jumps, 24”

40 burpees

20 box jumps

350m Farmers carry, 32/24kg

 

 

(E) 5x 30s side plank/side

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– 90% x 1 x 5

 

(B) 10 x 4 TNG power clean + power jerk every 60s (heavier than last week)

 

(C) 5 RFT

·      6 thrusters, 135/95llbs

·      40 double - unders

rest 5 minutes

 

5 RFT

·      20 toes to bar

·      10 Overhead squats, 115/75lbs

 

 

D1) 4 x 30 ABMAT sit-ups

D2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga