Monday, July 16th - Saturday, July 21st

Monday

(A) Power clean– Heavy single

 

(B) Back squat – max

 

(C) “Grace”

 

30 power clean & jerks, 135.95lbs

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

 (A) Bench Press – max

 

(B) 150 push ups, every break stop and do

·      5 pull ups

·      20 double unders

 (C) L sit – accumulate 60s 

Wednesday

 

(A) Snatch –heavy single

 

(B) deadlift – max 

(C)

1k row, time trial 

Thursday

 

(A1) Toes to bar – 3 x 20

(A2) High to low cable twist – 3 x 15/each

(A3) Weighted plank – 3 x 60s

 

(B1) Reverse V – up on rower – 3 x 20

(B2) Hollow hold – 3 x 45s

(B3) Side plank – 3 x 45s each

 

(C)

·      15 minute assault bike, recovery pace

 

 

Friday

 

(A) Push Press - max

(B) strict pull – up – max set of unbroken reps

 

(C) 800m run, time trial

 

(D1) FLR on Rings – 3 x 45s

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

 

Saturday

 

(A) clean– max

 

(B) Front squat – max

 

(C) 1 mile AB, time trial

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10