072621-073021

Monday 072621

Tempo Deadlifts:

10x3 @60% of 1RM

*5-10 lbs Heavier than last week

*3 Seconds Down

For Time:

18-15-12-9-6

Cals on Bike/Row

Russian Kettle Bell Swings @53/35

Goblet Squats

3 Rounds For Quality:

20 Glute Bridges

20 Hollow Rocks

Tuesday 072721

For Time:

500/400m Row

12 Power Clean and Jerks @135/95lbs

24 Strict Pull Ups

12 Power Cleans and Jerks

500/400m Row

**20:00 Time Cap

3 Sets for quality of:

DB Bench Press Max Reps

20 Ring Rows (after each set of bench)

Wednesday 072821

Back Squat

10 @30%

5 @45%

3 @65%

2 @75%

1 @80%

1 @85%

10 @65%

For Time:

50 Sit Ups

-Then

3 Rounds

30/25 Push Ups

10 Squat Snatches @135/95lbs

-Then

50 Sit Ups

*16:00 Time Cap

*Buy in and buy out of sit ups. Good push-ups here! And fast singles on the snatch.

Thursday 072921

3 Rounds For Time:

25/20 Cal Row

7 Muscle Ups

-Immediately into

3 Rounds For Time:

10 HSPUs

5 Hang Cleans

*25:00 Time Cap

Friday 073021

Deadlift

3x2 Reps @90% of 1RM

4 Rounds For Time:

400m Run

7 Deadlifts @275/185lbs

150ft Farmers Carry @50/35lbs

*20:00 Time Cap