July 18
BB Complex:
5 Clean (155lb)
5 Front Squat
5 Push Jerk
-work on technique
Rest as Needed
Conditioning:
10.9.8.7.6.5.4.3.2.1. For Time
KB Swing
Situp
Toes to Bar
July 19
R&R
July 20
Upper:
2 Press
4 Push Press
6 Push Jerk
Conditioning:
5 sets for time:
10 MB Clean (20lb)
8 Dynamic Pushup on Plates
6 KB Snatches (each)
July 21
Skill:
Snatch and OVH Squat
Conditioning:
10min AMRAP
6 OVH Squat (135lb)
12 Ring Pushup
20 DU's
then
10min AMRAP
6 Backsquat (135lb)
12 Ring PU
20 DU
July 22
AM.
5 sets:
5 RDL (185lb)
10 Pullups
Rest 60 sec.
Conditioning:
5sets:
10 Wallballs (20lb)
10 Burpee
Rest 60 sec.
PM
2k Row
time: 8:58, 22s/m, 2:18avg
July 23
R&R
July 24
A. Bench 5-5-5-5-5
Actual: 185/205/225/245/245
Stamina:
B.5 Pull ups, 5 Ring Dips, 5 Push ups: On the minute for 10mins.
C. Rotator Cuff Pre-hab