jeff@316.fitness

2023-07-31

July 30, 2023 admin
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Monday-

Back Squat: 5 @ 65%, 5 @ 75%, 5 @ 85%

Strict Pullups: 3×10

—

30 Pushups

50 Bike Cals

20 Pushups

30 Bike Cals

10 Pushups

Tuesday-

5 Rounds:

5 Power Snatch

5 Hang Squat Snatch

5 OHS

(add weight each round)

DB Bench Press: 3×10

—

21-18-15-12-9-6

Pullups

Goblet Squats

Situps

Wednesday-

Bench Press: 5 @ 65%, 5 @ 75%, 5 @ 85%

Bulgarian Split Squats: 3×10

—

5RFT

200m Run

15 Power Cleans

15 BFB

Thursday-

Deadlift: 5 @ 65%, 5 @ 75%, 5 @ 85%

Strict Press: 5 @ 75%, 3 @ 85%, 1 @ 95%

—

10 Min AMRAP

30 DU

15 Power Snatch

Friday-

Front Squat: 5 @ 65%, 5 @ 75%, 5 @ 85%

10 Min EMOM:

5 HSPU (Scale to DB Strict Press)

10 T2B

—

21 Min Partner AMRAP

30 Cal Row

20 Wall Ball

10 Power Cleans