07/23/2017

Week of July 23

Day 1

1-1/4 BS 5-5-5 rest 2:30

(90, 95,100#)

EMOM 6:00

Evens: 9 pullups

Odds: 8 HSPU 2" riser

Then: 

For time: 

100 DU's then: 

  3 rounds

  16 wallball

  12  DB cleans (open weight) 

  8 Alt walking lunges, same weight. 

 Time: 11:23

Day 2

A. Single leg romanian deadlift, 3x3-4/side @20x1, 2:00 rest

B. Shoulder press, 2-2-2, begin a set every 2:00

4 sets, begin a set every 4:00 -- use any leftover time as rest: 

250m row 

10 DU

10 Burpees

10 DU

(this is meant as a DU under fatigue test. If it turns out that you are getting 2:00 rest, increase the Dus to 15 or 20. 

Day 3

A. 1 Clean pull + 1 power clean. 7 sets begin a set every :90

B. DB OHS - 2 hands; start extremely light. This will challenge mobility.  Get very warm and mobile before working this. 

C. Pendlay row 3 x 8, rest 2:00

then: 

at 90%

5 rounds: 

8 hang to overhead (hang clean and jerk, or hang snatch – moderate: 45/55) 

8 russian KBS heavy

8 HRPU

1 rope climb

Day 4

A. Snatch 15 minutes to build to a tough single. Speed under the bar over load. 

B. Snatch grip deadlift 3 x 4 at 85% 1RM, rest 2:00 between sets

Emom 8: 4 burpee box jump overs. 

then: 

outdoors as able: 

18:00 grind pace: 

25m farmer carry heavy, 25m overhead carry, axel bar moderate weight; 5 tire flips, 100m shuttle run (25/25/25/25)

Day 5 

Row 5 mins at Z1 pace

30 sets of 

:30 row at 90% aerobic 

:30 50% recovery row

5 mins z1  cool down

Approx. 5,750m

then: 

8 rope climbs, rest as needed