2023-08-28

We are nearing the end of the month, are you going to make it to 4500 pushups/situps? We’ll have a new challenge next month and it’s sure to be a doozy so stay tuned!

Since it’s the start of a new 531 cycle, the everyday max needs to go up by 10 lbs for lower body, and 5# for upper body. Strict press is 1 week behind, so everyday max stays the same.

Mon
Back Squat 5×65%, 5×75%, 5×85%
Strict Pullups 3×10

—

50 Walking Lunges
40 Alt DB Snatches
30 Pull-ups (C2B if able)
20 HSPU
10 Cleans

Tues

Bench Press 5×65%, 5×75%, 5×85%
Bulgarian Split Squats 3×10

—

8min AMRAP

ME S2OH’s
*Each time you break perform 50 DU.
-Rest 4 min-
8min AMRAP
ME Hang Power Cleans
*Each time you break perform 30 Air Squats

Wed

5 Rounds

5 Power Snatch
5 Hang Squat Snatch
5 OHS
Increase weight each round
DB Bench Press 3×10

—

3 Rounds for Time:
21 Burpees
15 T2B
9 DB Thrusters

Thurs

Deadlift 5×65%, 5×75%, 5×85%
Strict Press 5×40%, 5×50%, 5×60%

—

5 rounds of Cindy
100 sit-ups
5 rounds of Cindy

Fri

Front Squat 5×65%, 5×75%, 5×85%
10 Min EMOM
5 HSPU (Sub DB Strict Press)
10 T2B

—

75 Power Snatches
*Each time you break perform 15 Wall Balls