WEEKLY PROGRAM
July 17, Monday
Snatch Work
Work up to a heavy triple for the day
5 x 3 Reps
Conditioning
For time:
3 Rounds
5 Muscle Ups
5 Paralette HSPU
20m Overhead Walking Lunge 65-45 Dumbell
3 Rounds
5 Muscle Ups
5 Paralette HSPU
20m Overhead Walking Lunge 65-45 Dumbell
3 Rounds
5 Muscle Ups
5 Paralette HSPU
20m Overhead Walking Lunge 65-45 Dumbell
cap time 30 minutes
July 18, Tuesday
Strength
Deadlift Pyramid Sets of 10 reps at each weight!
60%/65%/70%/75%/70%/65%/60% for 1 RM
Conditioning
5 Rounds
30 Back Squat 40-25
30 Push Press 40-25
30m.Handstand Walk
cap time 30 minutes
July 19, Wednesday
Barbell
Clean and Jerk
Every 2:00 start a new set
5 x 2 reps (75-80%)
Clean
Every 1:30 start a new set
5 x 2 reps (80-85%)
Conditioning
50-40-30-20-10
Bike Calories
Hang Power Cleans 43-30
cap time 20 minutes
July 20, Thursday
Barbell
Power Snatches (Team of 3, alternate sets)
10 x 3 reps @ 60-40
10 x 2 reps @ 70-45
10 x 1 reps @ 80-50
cap time 20 min.
Conditioning
10 Rounds
50 Double Unders
1 Legless Rope Climb
cap time 10 minutes
July 21, Friday
Strength
Overhead Squats
-Work up to a heavy double for the day!
Conditioning
3 Rounds
40 GHD Sit Ups
10 Overhead Squats M:60-70-80, F: 30-40-50
*Took the overhead squats from the floor
cap time 15 minutes
July 22, Saturday
Barbell
EMOM x 10 minutes (Touch and go)
5 Power Cleans 80-40
Conditioning
Start a new workout every 15:00
3 Rounds
20 Calorie Row
20 Wall Ball 9-6
3 Rounds
20 Burpees
20 SHSPU
3 Rounds
20 Calorie Bike
20 Toes to Bar
July 23, Sunday
Rest Day !!!
