Training July 2nd – 8th

SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Snatch Week 1

Find a 3RM Hi-Hang Snatch

-then-

Every 50 seconds for 15 rounds

1 Hi-Hang Snatch @ 3RM load

TUESDAY

Only one class today at 9am.

“1775”

AMRAP 60

17 Power cleans @ 135/85#

75 Air Squats

After each round break down your bar. Carry the bar 200m away. Put it down. Return and get one plate. Carry it to the same spot, 200m away. Put it down. Return and get the final plate. Reassemble your bar and begin the next round.

Workout Demo

WEDNESDAY

Front Squat & Bench Press Cycle Week 4

Front Squat

3 sets x 5 reps @ 90% of 5RM from last week

-then-

Bench Press

3 sets x 5 reps @ 90% of 5RM from last week

Homework: 50 strict Pullups or 50 strict Ring Rows. If 50 strict pullups isn’t challenging, add some weight. Whether Pullups or Ring Rows, make it difficult. You get out what you put in.

THURSDAY

Run 1 Mile

60 Toes to Bar

Row 2k

FRIDAY

Find a max in the complex: Power Clean + 2 Thrusters

-then-

“Fran”

21-15-9

Thrusters @ 95/65#

Pullups

Cutoff: 15 min

Compared to January 2nd and April 5th 2017.

SATURDAY

 

Grace for the Games!

“Grace”

For time:

30 Clean and Jerks @ 135/95#

*Power Clean or Clean is acceptable. Split Jerk or Push Jerk is acceptable.