TRAINING JULY 12th – 18th

 

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SUNDAY

Sunday Fun Day!

MONDAY

3-4x Pro Agility Shuttle (5-10-5)

-then-

7x 60 meter Hill Sprint + 5 Touch-and Go Power Snatch @ 115/75 lb

*The winner of the sprint is who finishes the Power Snatch first.

TUESDAY

C&J Week 3

Clean + Front Squat + Jerk

2 x (1+2+1) @ 75%

3 x (1+1+1) @ 80%

2 x (1+1+1) @ 85%

-then-

EMOM 15

1st min: RDL x 5 @ 80% (of clean)

2nd min: Pendlay Row x 5 @ 70% (of Clean)

3rd min: Rest

WEDNESDAY

7 Rounds for Time:

7 Chest to Bar Pullups

7 Burpees

7 Dumbbell Front Squats@ 45-53/30-35 #

7 Handstand Pushups

*Men: 45 lb dumbbells, 50 lb dumbbells, or 53 lb kettlebells

*Women: 30 lb dumbbells, 35 lb dumbbells, or 35 lb kettlebells

THURSDAY

15 min to find a 3RM Back Squat

-then-

EMOM5

1 back squat @ 3RM load

-then-

5 rounds of:

30 Double Unders

15 Pushups

200m Row

-rest 1 min-

FRIDAY

Find a 1RM deadlift

SATURDAY

 

9AM – Handstand Clinic —  if you want to reserve a spot contact Jessica Clark or sign-up at CFI.

10 AM – Open gym

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