2024-07-22

July 22, 2024 admin

Mon

EMOM 70-80% x 8 min (1+1)
Snatch + Hang Snatch

Back Squat – 35% 1×8; 50% 1×5; 60% 1×3; 65% 1×1; 75% 1×1; 85% 2×3

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JT
21-15-9
HSPU
Ring Dips
Push ups

Tues

Strict Press
5-4-3-2-1 (at least 80% of max) Keep rest between reps less than 30 seconds

Push Press (add weight from above)
5-4-3-2-1

Front Squat

55% 1×10 (quick pace)
65% 5×4 (controlled pace-no bouncin)

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12 MIN AMRAP
5 CTB Pullups
10 Wall Balls
15 KBS

Wed

EMOM x 10 minutes

1 power clean (increase every 2mins)

Bench Press
70% 4×4

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5 Rounds for time
5 OHS 95/65
10 Power Clean 95/65
5 Bar Muscle Up
10 Bar Facing Burpee

Thurs

Single KB/DB Curtsy Lunge
5×4 (4 each leg) Rest 1 minute between set

Back Squat
35% 1×10 (fast pace) then with :03 eccentric and :01 pause at bottom:
50% 1×8; 60% 1×6; 70% 1×4; 80% 1×2

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16 Min EMOM
0:00-4:00 4 Power Snatch
4:00-8:00 Power Snatch
8:00-12:00 Power Snatch
12:00-16:00 Power Snatch
Increase Weight each 4min block

Fri

Deadlifts (Be an adult and don’t add more than what is prescribed!)

35% 1×8; 50% 1×5; 55% 1×3; 60% 1×8

EMOM x 5 minutes – 5 Push press @60%

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Every 3:30 x 5 Rounds
ME Unbroken Bench @Bodyweight / Thruster @ 3/4 Bodyweight
ME Unbroken (C2B if able) Pullups/T2B

Score is combined Totals