Aug 12 – Aug 18, 2019
Monday August 12, 2019
1A. 3 Cleans + Jerk up to a heavy set.
1B. Crossbody Toes-to-bar 3×10
Isabel (5 min. cap)
30 Snatches, 135/95
Rest 3 exactly 7 minutes.
Grace (5 min. cap)
30 Clean and Jerks, 135/95
Tuesday
1A. Close Grip Bench Press up to an 8RM then 2-3 sets of 4-6.
1B. DB Hip Extension & Row 4 sets of 10.
3 Rounds of:
AMRAP 5
12 Burpees
10 Goblet Squats 53/35
8 Pull ups.
Rest 2 min between rounds.
Wednesday
1A. Back Squat up to a 4RM with at least 3 sets above 70%.
1B. Broad Jump to Box Jump 5 sets of 2.
5 Rounds for time of:
1 Arm Overhead Walking DB Lunges, 25 ft at 50/35
1 Arm Alternating DB Squat Cleans, 20 Reps
75 Double Unders.
Thursday
1A. 3 Position Power Snatch (Hip, Knee, Floor) up to a heavy set.
1B. Banded Windmills for 4 sets of 20.
3 Rounds for time of:
Run 400m
30 Wall Balls 20/14
20 Burpees
10 Bar Muscle Ups
Friday
1A. Pause Deadlift x6@9 (1 RIR)
1B. Offset Barbell Press for 4 sets of 10.
AMRAP 13
10 Power Snatches 95/65
10 Toes-to-bar.
Saturday
For Time with a Partner:
Complete 100 Bear Complexes
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Rx: 135/95
Sunday
10 Rounds for time with a partner of:
DB Hex Carry 50 ft (heaviest you can hold)
12 DB Bent Over Rows 50/35
24 DB Lunges 50/35
12 DB Presses 50/35
Partners alternate on complete rounds.