Monday, July 2nd - Sunday, July 8th

(A)Power clean + jerk – Heavy single

 

(B) Pause Back squat – max

 

(C) AMRAP in 3 x 4, rest 1 minute

·      15 wall ball, 30/20lbs

·      45 double unders

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Ring MU transition, feet on ground

(B1) Bench Press – 3 x 3

(B2) T bar – 3 x 5

 

(C) AMRAP in 10 minutes

·      5 chest to bar pull ups

·      5 bar dips

·      10 pistols

 (D) L sit – accumulate 60s 

Wednesday

 

(A) Snatch –heavy single

 

(B) deadlift – 3 RM

 (C)

·      30/20 calories assault bike

·      20 burpee box jump overs, 30/24”

·      10 sandbag clean over the shoulder

 

Thursday

 

(A1) Toes to bar – 3 x 20

(A2) High to low cable twist – 3 x 12/each

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 20

(B2) Hollow hold – 3 x 40s

(B3) Side plank – 3 x 40s each

 

(C)

·      15 minute assault bike, recovery pace

·      10 minutes row, recovery pace

 

 

Friday

 

(A) HSPU – 3 sets of max unbroken reps

 

(B1) Alternating DB push press – 5 x  12 - 14 reps (increase weight from last week)

(B2) strict pull – up – 5 x 6 - 8 reps

 

(C) AMRAP in  12 minutes

·      3 power clean + power jerk

·      3 Toes to Bar

·      3 Burpees

·      6 PC+PJ

·      6 toes to bar

·      6 burpees

·      9…..

 

(D1) FLR on Rings – 3 x 45s

(D2) side plank off hand – 3 x 45s/each

 

Saturday

 

(A) clean– 2 RM

 

(B) Front squat – 3 RM

 

(C) 1 mile run, time trial

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10