The Week Ahead:

Monday, July 15th

STRENGTH:

A.) BB Pause Front Squat
4x5 @ 72.5% of 5RM
2 Second Pause at the Bottom

B1.) Goblet Lateral Lunge 3 x 10/side
B2.) Pallof Press 3 x 10/side

Metcon:

14:00 AMRAP
10 Toes To Bar
20 Dynamic Step Ups (10R/10L)
200m Run

Tuesday, July 16th

STRENGTH:

A.) BB Bench Press
4x5 @ 72.5% of 5RM
2 Second Pause Above Chest on way up

B1.) Single Arm Incline DB Press 3 x 8/side
B2.) Strict Chin up 3 x 10-12*
*Add weight if able

METCON:

For Time:
1k row,
Then,
5 RFT:
10 Renegade Rows #35/25
10 DB Push Press

Wednesday, July 17th

OLY SKILL WORK:

10:00 EMOM :
1 Power Clean - build to a moderate weight

METCON:

Partner Workout:
10 RFT: (5 rounds each)
10 Burpees
10 Hang Power Cleans #135/95

ACCESSORY:

Hammer Curls 3 x 15
Suitcase Carry 3 x 25 yards/side

Thursday, July 18th

Metcon:

For time:
At the 0:00 minute mark:
800m run
at the 6:00 minute mark
12 AMRAP:
6 BB Front Squats #135/95
12 Cal Air Bike
18 Double Unders

Saturday, July 20th

Partner Workout For Time:
400m Run Buy In,
Then,
4 Rounds Each of:
5 Sand Bag Squats
6 Sand Bag Step Ups
7 Burpee Box Jump Overs,
Then,
400m Run Buy Out


Friday,  July 19th

A.) Deadlift
4x5 @ 72.5% of 5RM
2 Second Pause Mid Shin on way up

B1.) KB Swing 3 x 10
B2.) Chest Supported Row with Pause 3 x 8

METCON:

15 RFT:
5 Wallballs
5 Alternating Single Arm Hang DB Snatch #45/25
5 Push Ups