Friday, July 12, 2019

Warm-up:
  • 3×5 Strict Press
  • 3×5 Upright Row
  • 3×8 DB OH Extension
  • 3×5 Hang Muscle Snatch

 

Strength/Skill:
Jerk
5, 3, 2, 2, 1, 1, 1

 

 

MetCon:
4 rds. for time
 
  • 12 KB Box Step-up 53/35
  • 24 KB Swing 53/35

 

Powerlifting:
Max Effort Upper Body
 
  • Floor Press 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Wood-chop 4×15
  • and Pull-down 100 ea.
  • Band Face-pullapart 100 ea.

Thursday, July 11, 2019

Warm-up:
  • 175 m. Sled Pull 180/125

 

MetCon:
EMOM x 15
RX – 90% Push Press
 
  • 3 DL
  • 2 Power Clean
  • 1 Push Press

then EMOM Max reps

  • Box Jump 20/16
  • K2E
  • Dip
  • DU or /3 SU

Fitness/Recovery
EMOM X 19
 
  • Step-up
  • Sit-up
  • Dip
  • SU
  • Rest

 

Powerlifting:
Dynamic Effort Lower Body
 
  • Wide Box Squat 8×3 70% EMOM
  • Speed Sumo DL 10×2 70% EMOM
  • Seated Jump 25 ea.
  • Squat Box Jump 25 ea.
  • BB Rollout 4×10
  • Band Pull-thru 75 ea.

Wednesday, July 10, 2019

Warm-up:
  • 3×30′ Bear Crawl
  • 3×8 Good Morning
  • 3×3 Strict Pull-up
  • 3×5 B-O BB Row

 

Strength/Skill:
Deadlift 5×5 @ 75%

 

 

MetCon:
rds. of 15-12-9 for time
RX
 
  • C&J 135/93
  • HS Shoulder Touches

Fitness/Recovery
 
  • DB Squat C&J
  • Leg Lift

 

Powerlifting:
Active Recovery/Conditioning
 
  • 8 min. Bike/Rower
  • 10 min. Farmer Carry
  • 10 min. Sled Pull
  • Metcon

Tuesday, July 9, 2019

Warm-up:
350 m. Farmer Cross-Carry 44-25/25-15

 

 

MetCon:
for time
rds. of 21-15-9
 
  • Deadlift 185/123
  • HR Push-up
then
 
  • 2000 m. Row or
  • 1 mile Run or
  • 75/50 cal Bike

 

Powerlifting:
Dynamic Effort Upper Body
 
  • Reg.- Bench 50% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea.

Monday, July 8, 2019

Warm-up:
  • 3×2 TGU
  • 3×10 Duck Walk
  • 3×3 Strict Pull-up
  • 3×5 OHS Wall Drill
  • 3×5 Banded OHS

 

Strength/Skill:
Overhead Squat 5×5 @ 75%

 

 

MetCon:
4 rds. for time
 
  • 12 DB Box Step-up 20/26-40s/25s
  • 24 DB B-O Row 40s/25s

 

Powerlifting:
Max Effort Lower Body
 
  • Low Box Squat 1RM
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.

Friday, July 5, 2019

Warm-up:

  • 3×50 Arm-only Bike
  • 3×3 Strict Pull-up
  • 3×15” Ring Plank
  • 3×10″ HS Hold
  • 3×5 Banded Press

 

Strength/Skill:

Push Press 5×5 @ 75%

 

MetCon:

2 rds. for time

15 reps of each 40’s/25’s

  • DB C&J
  • DB OH Lunge
  • DB Push-up

 

Powerlifting:

Max Effort Upper Body

  • Floor Press 1RM
  • B-O BB Row 4×8
  • DB Curl 3×8
  • DB Ext. 4×12
  • Wood-chop 4×15
  • Band Pull-down 100 ea.
  • Band Face-pullapart 100 ea.