7/9
Squat Clean & Jerk : 3 @ 60% 3 @ 65% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 75% 3 @ 80% Then: 3 minutes AMRAP of: 185 pound squat cleans, 2 reps 185 pound Deadlifts, 5 reps 8 Bar Facing Burpees Rest 1 minute. Repeat for a total of 5…
7/8
Back Squat (High Bar)
1×5 at 60%
2x1x5 at 65%
1×3 at 70%
1×3 at 75%
2×3 at 80%
2×3 at 85%
Then:
Complete as many rounds as possible in 10 mins of:
7 Push Press
30 Split Jumps
15 V-ups
7/5
Squat Clean :
2×3 @ 60%,
3 @ 65%,
3 @ 70%,
3 @ 75%
Then:
Clean Pull :
2×3 @ 85%
2×3 @ 90%
Then:
Complete as many rounds as possible in 12 mins of:
5 Squat Cleans, 155/115 lbs
10 Burpees
7/4
Rest Day
Have a Happy July 4th
7/3
Back Squat (High Bar)
2×4 at 60%
1×4 at 65%
1×3 at 70%
1×3 at 75%
1×3 at 75%
1×3 at 80%
2×3 at 85%
Then:
5 rounds for time of:
40 Double Unders
20 Wall Balls, 20/16 lbs
20 Kettlebell Swing (Russian)s, 32/24 kg
7/2
Power Snatch :
3 @ 60%, 3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%
Then:
Snatch Pull :
3 @ 85%, 3 @ 85%, 3 @ 90%, 3 @ 90%
Then:
5 rounds for time of:
5 Power Snatches, 115/75 lbs
10 Chest-to-bar Pull-ups
7/1
Back Squat (High Bar)
2×4 at 60%
1×4 at 65%
1×3 at 70%
1×3 at 75%
1×3 at 75%
1×3 at 80%
2×3 at 85%
Then:
21-15-9
Overhead Squat, 95/65 lbs
Box Jump (24 In.), 24/20 in
6/29
Back Squat (High Bar) : 4 @ 60%, 4 @ 60%, 4 @ 65%, 4 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 80% Then: “Seven Deadly Sins” For time: 10 Chest-to-bar Pull-ups 20 Toes To Bars 30 Deadlifts, 185/135 lbs 100 Double Unders 30 Box Jumps, 24/20 in 20…
6/28
Front Squat 1×5 at 65% 1RM Front Squat 1×4 at 70% 1RM Front Squat 1×4 at 75% 1RM Front Squat 1×3 at 80% 1RM
Then:
Shoulder Press 5×5
find heaviest weight possible for 5 reps.
Then:
Annie
50-40-30-20-10 reps, for time of:
Double Under
Sit-up (abmat)
6/27
Power Cleans, Front Squats, Squat Cleans and Split Jerks
7 sets to be performed as complex in the following rep scheme at 85% of Clean and Jerk
3, 3, 1, 1
Then:
As many reps as possible in 7 mins of:
Squat Clean & Jerk, 115/75 lbs