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#