July 12-17

Monday
A.M.
Bike MAS Test
10 sec ME- 41mph
+
6 min test
Cals- 86.4
Avg Watts- 331
End HR- 165
HRR- 138

P.M.
A. Snatch w/ 2 sec pause, 1/min x 18, start @ 65% and build every 3 min
B. Cl&J, tough triple
C. BSQ, heavy triple then 3 x 5 @ 80%

A. 155, 165, 175, 185, 195, 205
B. 225#
C. 335# then 275, 285, 295

Tuesday
A.M.
Power Snatch- 4 x 10, 90 sec
Power Clean, 4 x 10, 90 sec
Push Jerk, 4 x 10, 90 sec

PS- 95, 95, 105, 105#
PCl- 115, 115, 125, 135
PJ- 115, 125, 135, 135

P.M.
For time
800m run
21 deadlifts @ 120/85kg (265/185lbs)
3 x [5 strict deficit HSPUs @ 3/1.5", 10 pistols, 15 chest to bar pull ups] 600m run
15 deadlifts
2 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull ups] 400m run
9 deadlifts
1 x [5 strict deficit HSPUs, 10 pistols, 15 chest to bar pull us] 200m run

27:04

Thursday
A.M.
A. Cl&J, 1/min for 15 min, start @ 65%
B. Hang Snatch, tough triple
C. Front Squat, tough triple w/ 2 sec pause, then 3 x 3 @ 85%

A. 185
B. 175#
C. 275#

P.M.
12 min EMOM
1- 10 Toes to Bar
2- 5 Overhead Squats @ 60%
+
40 min Row/Bike

EMOM= Done, last 3 sets FSQ instead of OHS b/c of blister

Friday
10 min EMOM- 5 Power Snatch
10 min EMOM- 5 PC&J
+
14 min EMOM
1- 1 Legless Rope Climb
2- 10 Strict HSPU's
PS- 115# across
PC&J- 135# across
14 min EMOM- Done

Saturday
A.M.
8 min @ 90%
8 Burpees
8 Wallball, 20#
8 Pull Ups
rest 8 min
2k @ 1:59-2:02/500m
rest 8 min
10 min @ 90%
Run 200m
15 KBS, 70#
10 BJO's, 24"

6+10
8:01.9
3+Run+4KBS

P.M.
A. Split Jerk, 1/min for 15 min, start @ 65%
B. Power Snatch, tough single
C. Seg Snatch Deadlift, 3 x 3
D. Deadlift, 3 x 10 @ 65%
A. 175 x 5, 185 x 10
B. 205#
C. 205#
D. 285#

July 4-9 Testing week

Monday
A.M.
A. Snatch, 1RM
B. Sq Snatch @ 70%, 30 reps for time:
C. 30 Muscle Ups for time:
D. Pistols, 40 sec AMRAP, 40 sec rest, 40 sec AMRAP

A. 235#
B. 5:20 @ 165#
C. 3:20
D. 18, 18

P.M.
3 x 10 sec Row ME, rest 3 min
+
2k Row for time:

ME- 1:19/500m
+
2k- 7:26- 1:51/500m avg pace

Tuesday
A.M.
A. Legless Rope Climb from seated- 5 min AMRAP
B. Press, 1RM
C. Press @ 80%, 1 x AMAP

A. 5 reps
B. 175#
C. 5 reps @ 140#

P.M.
30 min AMRAP
P1- Helen
P2- 10rft- 3 Power Snatch 135#, 15 Wallball
P3- 1 Cl&J, 135# + 5 Pull Ups + 10 Push Ups + 15 Squats **increase Cl&J by 1 each round

P1- 9:10
P2- 18:36
P3- 18 reps

Thursday
A.M.
A. Cl&J, 1RM
B. Clean 1RM
C. Cl&J @ 70%, 30 reps for time:
D1. Wtd Chin Up, 1RM
D2. Wtd Bar Dip, 1RM
E1. Strict Pull Up Max Unbroken
E2. Strict Ring Dip Max Unbroken

A. 275
B. 300#
C. 8:47
D1. 123#
D2. 123#
E1. 22
E2. 25

P.M.
EMOM as long as possible
5 Thrusters, 95#
5 Burpees
5 Power Snatch, 95#
5 Toes to Bar

4 rounds

Friday
30 min Row TT

Saturday
A.M.
A. BSQ, 1RM
B. BSQ @ 85%, 1 x AMAP
C. Deficit HSPU's 1 x max deficit
D. Strict HSPU @ 50% of C's deficit, 1 x Max Unbroken
E. CTB Pull Ups, 40 sec AMRAP, 40 sec rest, 40 sec AMRAP

A. 405#
B. 5 @ 345
C. 19.5"
D. 6 reps @ 10"
E. 22, 15

P.M.
1 set/5 min up to 5 sets for Max Load
5 Deadlifts + 5 Hang Squat Clean + 5 Shoulder to OH + 5 Front Squats

150, 165, 185#
205 up to 3 S2OH