MONDAY, JUL 26
STRENGTH – Pause Back Squat
Pause Back Squat
5×3 (5 sets of 3 reps)
Pause for 3 seconds at the bottom of the squat
METCON
AMRAP 10:
10 dual DB front squat (2 x 50/35)
15 abmat sit-up, or 10 GHD sit-up
TUESDAY, JUL 27
METCON
AMRAP 2:30 x 5 rounds:
20/16 cal erg, or 15/12 cal assault bike
10 strict handstand push-up
Max power clean in time remaining (185/125)
-Rest 2:00 between rounds-
Note power cleans performed each round. Score is total power cleans across all 5 rounds.
WEDNESDAY, JUL 28
STRENGTH – Pull-Up, GHD Hip Extension
3 sets:
6-12 strict pull-up
10-15 GHD hip extension
METCON
5 rounds:
10 chest-to-bar pull-up
10 burpee
50 double-under
THURSDAY, JUL 29
METCON
AMRAP 20:
200m run
2 thruster*
*Begin thruster @ ~50% of 1RM. Barbell comes from the floor. Build in weight each round. Score is thruster, weight, note rounds completed in comments.
FRIDAY, JUL 30
STRENGTH – Bench Press
Bench Press
5-4-3-3-3
METCON
AMRAP 12:
12/9 push-up
12 toes-to-rings
12/9 cal erg, or 9/7 cal assault bike