2024-07-08

Monday

Back Squat
35% 1×8, 50% 1×5, 65% 1×3, 75% 1×3,80% 2×3

After each of the first 3 sets do 10DB Romanian Deadlift

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21-15-9
Thruster 75/45
BFB
Rest 5 Minutes
30 Burpee Pullup

Tues

Tall Clean
3×3 (warmup weight)

Power Clean + Push Jerk
70-75% 3x (2+1) work up to the 75% before you start the 3 sets.

Push Press 70% 2×2, 75% 2×2 80% 2×2

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100 DU/10 Power Snatch
80 DU/8 Power Snatch
60 DU/6 Power Snatch
40 DU/4 Power Snatch
20 DU/2 Power Snatch

Wed

Deadlift – 8 @50%), 6 (medium weight 65%), 4 (heavier), 2 (heaviest)

Follow each set with 10 Bicep curls each arm

As a group
EMOM x5min – Front Squat – 5 @ 60%

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5 rounds for time
15 KBS
15 Burpees

Thur

1.5 Front Squat + Front Squat + Split Jerk: 70-75% 5x (1+2+1)

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E2MOM for 20 Min
20 Pistols
12/9 cals Row
(Stop at 1:30 each round – scale pistols accordingly)

Fri

Seated band Pull Apart
3 x 15 (keep chest up and pull until shoulder blades are together and arms are extended to side)

Alternate the above with….

1.5 rep Bench Press (Lower to chest and pause for half a second, then move barbell up stopping halfway and hold for one second and back to chest, then full rep) 1.5=1rep
2×8@50%
2×5@60%
2×3@75%
2×1@80-85%

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WOD
21-15-9
Squat Clean 135/95
HSPU (scale to strict press)