July 26th to August 1st programming!!

Monday

Buy in – 3 sets keep light but build through sets

Snatch Push Press x3 + Snatch Balance x1 + OHS x1

After each set 5 Turkish get ups each arm

A) Snatch Deadlift to mid thigh + Pause Snatch Pull (pause 2 seconds at top of extension) + Snatch Pull + Snatch

3 sets up to 70-75% of snatch 1rm

B) Snatch build to a heavy single in 10 min

C) Drop to 85% of B and do 1 rep emom for 3 min

Metcon – 3 RFT

400m Run

30 Sit ups

15 Deadlifts (225/155) keep under 60%

*18 min cap

Tuesday

Buy in – 3 rounds

35 Single unders / 5 V-push ups / :20 sec HS hold

A) Push Press – 10-10-8-8-4-4 *building

between each set 10 Db flies , 20 Banded Bicep curls , 20 Banded Tricep push downs

Metcon – 10 RFT

30 Double Unders

3 Strict HSPU

*11 min cap

Wednesday

Buy in – 3 Rounds

20 Air Squats / 20 Plank Toe Touches / 5 each side lateral box step up

Mobility – Pain ball on hips and glutes + Pancake

A) Front Squat 5×5 building but not to a max

between each set 8 Db row each side

B) 5 Rounds – 2 min work 2 min rest

40 Air Squats in remaining time max cal bike

split in half if more than 6 in class and MUST use air bike no C2!!

Thursday

Buy in – EA warm up

A) 8×4 Deadlift @50%

Metcon For time

3-6-9-12-9-6-3

Power Clean and Jerk 135/85

Burpee Box Jump over 24/20

15 min cap

Friday

But in – 2 Rounds

21/15 cal row or ski / 10 Deadbug / 10 DB Push Press / 10 each arm SA DB OH Squat / 10 Hanging knees to chest (Kip)

Mobility – Tricep and forearm smash with BB

A) Push Press + Push Jerk + Split Jerk

(1+2+3) x4 building

(1+1+1) x 4 building

Metcon – 3RFT

21/15 cal row or ski

15 OHS (75/55)

15 T2B

July 26, 2021

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