Monday 7/18/16

Part A:
8 Snatch Classic (135/95), Rx+ (155/110)
Run 800m
30 Push Ups
6 Snatch Classic
Run 400m
20 Push Ups
4 Snatch Classic
Run 200m
10 Push Ups

Part B:
6 Minutes – Alternating Tabata
Anchored Sit-Ups
Hollow Rocks

Me:
18:03 Rx+

Thursday 7/14/16

1. Weightlifting
Running Clock…
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time, 95/65

Snatch: 155 (86%)
Cleans: 185 (No Jerks) (80%)
OHS: 8:04

Monday 7/11/16

Part A:
EMOMx12: Snatch
Min 1-4: Power Snatch + Snatch Balance + OHS
Min 5-8: Hang Squat Snatch + Snatch Balance + OHS
Min 9-12 Squat Snatch + Snatch Balance + OHS

Part B:
Back Squat 5-5-5+
(65-75-85% of 90% of 1RM)

Part C:
AMRAP 20 minutes
10 Ground to Overhead (135/95)
10 Chest-To-Bar Pull Ups
200m Run

Me:
A. 135
B.  205 – 235 – 270 (5)
C. 4+5 Rx (First two rounds C&J, remainder snatch)

Thursday 7/7/16

Part A:
7 Rounds
Row 250m
10 HSPU (Rx+ = strict)
Rest 1 minute between rounds.
Score = total time.

Part B:
3 Rounds*
30 sec. Right plank hold
30 sec. Left plank hold
30 sec. Center plank hold

* Palms and elbows down for all
*50 Sit Up penalty every time you break form.
*Capped at 150 Sit Ups.

Me:
A. 26:01 Rx+
B: Unbroken

Tuesday 7/5/16

1. Deadlift
10-8-6-4-2 reps for max load, unlimited rest between sets
225 – 245 – 275 – 305 – 325(f)

2. Push Press
135 x 5
155 x 5
185 (f)

3. AMRAP 8 Minutes
6 Pull-ups
8 Burpee Box Jumps (24/20)
12 Walking Lunges (35/25)
5+0

4. GHD Sit-Ups 3×30