Monday, July 15th
Back Squat @65-75% of 1RM*
-Rest at Least 2:00 b/t Sets-
*Week 3 of squat cycle.
Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.
EVERY 5:00 FOR 3 SETS
12 Burpee Over Bar
12 Front Squat (Rx+135/95)|(Rx 95/65)
*Rest the remainder of the time until 5:00 then start the next set.
Tuesday, July 16th
ON A 10:00 RUNNING CLOCK…
9 Muscle-Ups (Ring or Bar)
50 DB Suitcase Reverse Lunge (+ 50/35)|(35/25)
7 Muscle-Ups (Ring or Bar)
50 DB Push Press
5 Muscle-Ups (Ring or Bar)
*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)
-14:00 Time Cap
5:00 Foam Rolling*
*Focus on lats, shoulders, and t-spine.
Wednesday, July 17th
EVERY 2:00 FOR 8 SETS 1 Snatch*
*Start moderate-heavy and build to heaviest single rep.
EMOM x 12 MINUTES*
MIN 1 – :45 Max Power Snatch (+ 95/65)|(65/45)
MIN 2 – :45 Max Cals on Bike
*:15 Mandatory rest after each :45 work period.
Thursday, July 18th
1 Mile Run into…
*Hand Release Optional
-20:00 Hard Cap
Friday, July 19th
EMOM x 6 MINUTES*
MIN 1 – Strict HSPU Skill Development
MIN 2 – 3-5 Reps of Deadlift
*HSPU practice should be specific based on athlete’s level of skill.
Build weight on DL toward starting weight for workout.
4 ROUNDS FOR QUALITY*
5 Deadlift (Athlete Choice, Heavy)
10 Strict HSPU or DB Strict Press 20 Sit-ups
*Increase weight on the DL every round. Must be performed unbroken and controlled to the ground. Workout is not scored for time.
GHD Sit-up optional.
-16:00 Time Cap