Monday
Warm Up – 3 Rounds
6 Double DB Deadlifts + 6 Double DB Hang Power Snatch + 6 DB OH Lunge (3 each leg)
30 sec Supinated Hang / 30 sec Plank / 30 sec Mountain Climbers
A) Bodybuilding Superset
3 Rounds
10 Chin Ups
12 Standing KB Crush Grip French Press
12 Standing KB Crush Grip Bicep Curl
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
15 Pulse-Ups
30yd KB Front Racked/Overhead Carry (right racked/left overhead)
30yd KB Front Racked/Overhead Carry (right overhead/left racked)
-Rest 2 minutes b/t rounds-
Metcon – Pistol Progression
6 Rounds
45 Sec Max Pistols
45 sec Wall Sit
45 Sec Rest
Tuesday
Buy in – 2 Rounds
2 min Bike / 10 Empty Bar Hang Muscle Cleans / 10 Empty Bar Front Squats / 10 Empty Bar Push Jerks
Mobility – Hand in High Band in Squat + Forearm Stretch on wall
A) Hang Clean x3 + Front Squat x3 + Push Jerk x3 build to a heavy in 6-8 sets
Metcon – 5 Sets
1:30 AMRAP
16 Deadlifts (135/95)
6 Box Jumps (24/20)
Max Cal Bike in remaining time
Rest 1:30 Between Sets
Wednesday
Buy in – EA Warm up
A) Heal Elevated Back Squat 4×3 at light to moderate
B) Back Squat 5×5 at 75-85%
Metcon – 12-9-6-3
Power Snatch 95/65 (rx+ squat snatch)
Bar Facing Burpees
Thursday
Buy in – 2 Rounds
200m Run / 10 Push Ups / 20 Russian Twists w/ plate / 10 Ring Rows
A) Bench Press – Build to a heavy 8
then drop 15% and do 5×5
Metcon – 10 min AMRAP
200m Run
12 Pull Ups
5 Bacon Flips
Friday
Buy in – 2 Rounds
1 min Row / 8 Hang Scap Retractions + 8 Arch Hollows / 20 Shoulder Taps in High Plank / 25ft reverse Bear Crawl
A) Deadlift 10–8-6-4-2
10 Deadlift @ 6/10 RPE Deadlift
8 Deadlift @ 6.5/10 RPE Deadlift
6 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
Metcon- 3 RFT
15 Toes To bar
50ft Reverse Bear Crawl
50 Ft SA DB OH walking lunge
July 18, 2022
