MONDAY
BBG:
1) Clean & Jerk: 5X2 @ 80% of 2RM – rest 60 sec.
Rack bar, then:
2) Split Jerk from Rack: 3×1 @ 100% of #1
Conditioning:
5 rounds for time of:
- 7 Hang Cleans (full) 135/85 lbs.
- 11 HSPU (Kipping is allowed)
- 200m Run
TUESDAY
Strength:
Back Squat: 5X3@75% of 3RM
Conditioning:
3 rounds for time of:
- 24 KBS 53/35 lbs.
- 16 C2B Pull-ups
- 8 Push Jerks 155/105 lbs.
WEDNESDAY
BBG:
Snatch: 5X2@80% of 2RM – rest 90 sec.
Conditioning:
3 rounds for time of:
- 50 Ab-Mat Sit-ups
- 25 Shoulder Touches
- 25 (steps) OH Lunges (in place) 95/65 lbs.
THURSDAY
Rest / Make up Day / Active Rest / Skill Work.
THERE WILL BE NO MOBILITY CLASSES this Thursday July 31st. Mobility Classes will resume next Thursday at 6:30p and 7p.
**OPTIONAL ACTIVE REST**
- row 2k at comfortable pace
- Jog 1 mile
- Leisurely swim
- Do yard work
- 10 minutes of double under practice
-Shoulder/Hip/Ankle Mobility (see a coach if you need guidance).
With Perfect Form:
- 5×5 empty barbell snatch
- 5×5 empty barbell clean
- 3×3 empty barbell jerk
FRIDAY
Strength:
5×3 Pause Back Squats (3 sec pause) – @ 80% of 3RM – rest 60 sec.
Conditioning:
For time:
- 30 Jumping Back Squats 45/35 lbs.
- 50 KB Swings 53/35 lbs.
- 100 Double-Unders
- 50 Push Press 75/55 lbs.
- 30 Burpees
SATURDAY
BBG:
20 mins to establish a 1rm Snatch
Conditioning:
For time:
- 14 Power Snatches 95/65 lbs.
- 14 Step-Down Box Jumps 30/24″
- 14 Power Snatches 95/65 lbs.
- 14 Step-Down Box Jumps 30/24″
- 5 Muscle-Ups
- 7 Power Snatches 135/85 lbs.
- 7 Step-Down Box Jumps 30/24″
- 7 Power Snatches 135/85 lbs.
- 7 Step-Down Box Jumps 30/24″
- 10 Muscle-Ups