Monday, July 15th- Endurance
"8am"
30 min alternating EMOM:
10 back squats
8 strict pull-ups
8/leg suitcase reverse lunges
30 sec battle ropes
30 sec double unders
6/arm kb snatch
Tuesday, July 16th
6am-12pm: Open Gym
12pm: PUMP
A1. Alternating Seated DB Press
4x12 (6/arm)
A2. Seated Lateral Raise
4x12
A3. Seated Rear Delt Flies
4x12
B1. Bench Press
4x5 (80%+)
B2. Pendlay Row
4x8
C. 30 on, 15off, 5x:
Seated Curls
DB Skull Crushers
Wednesday, July 17th- Back Squat Cycle Day 30
A. Back Squat
*compare to 7/8/24
B. Partner Conditioning
12 min AMRAP:
3 burpee box jumps
6 dual kb front rack reverse lunges (3/leg)
*alternate rounds
Thursday, July 18th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, July 19th- Overhead
A. Push Jerk
7x3
*compare to 5/31/24
B. For Time:
50 cal row
40 plate G2O
30 ring rows
20/arm db push press
10 ring dips or push-ups
Saturday, July 20th
9am- Olympic Lifting
A. Muscle Snatch + OHS + Snatch Balance
5x (1+1+1)
B. Snatch
Find a heavy single in 20 minutes
C. Snatch
5x3
*75% of B
10am- Mobility/Stability
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