2019-07-29

Mon
3:00 Front Rack Stretching
5:00 Shoulder and Chest Soft Tissue work/Stretching

3 x
:30 Goblet Squat Hold
5 Tempo Pushups 32X1
10 Russian KB Swings
———————————-
Work to 1RM Thruster from ground
3 x 1 @ 90% of heavy
———————————-
“Squatting Elizabeth”
21-15-9
Squat Clean 135/95
Ring Dips
(8:00 Cap)

Scale
21-15-9
Squat Cleans
Ring Pushups/Pushups
————————————————-
Tuesday
3 x
100 m jog (progressive)
10 Double DB Press + 50′ Double Waiter’s Carry
:10 Dead Hang + 10 Scap Pullups + :10 Hanging Hand Switches
———————————
w/partner
AMRAP 15
200 m run (together)
100 m Partner Farmer’s Carry (3 KB’s)
10-20-30-etc. Strict HSPU
———————————
1RM Strict Pullup
————————————————–
Wed
3 x
1:00 Row/Bike/Jog
10 Banded Lateral Walk Steps each direction
5 Tempo Goblet Squats 35×1
:30/:30 Overhead Lunge Stretch
———————————-
EMOM 10
Odd: 2 Back Squat
Even: 1 Front Squat
x. 5-10# heavier than last week
———————————-
@ 0:00
30 Toes to Bar
100′ Double DB Front Rack Walking Lunge 2 x 50/35
@ 7:00
100′ Double DB Front Rack Walking Lunge 2 x 50/35
30 Toes to Bar
—————————————————-
Thurs
200 m row
2 rounds of Strict Cindy
200 m Jog
2 rounds of Strict Cindy
————————————
Accessory Strength
5 x
10 Floor Press
10/10 Single Arm DB Row
————————————
w/partner
3 x @ 85-95%
500/400 m row
400 m run
x. alternate partner each movement (P1 row, P2 row, P1 run, P2 run and repeat)
—————————————————–
Fri
Snatch Shoulder Warmup
3 x
5 SA KB Swing + 4 KB Snatch + 3 OH Lunge Steps per side
3/3 Single Leg Box Jumps
———————————-
3-Position Snatch
Floor-below knee-above knee
x. Work to heavy in 5-7 sets
———————————-
3RFT
7 Burpee Box Jump Overs 24/20
14 Power Snatch 75/55
21 Pullups
(Cap 15:00)