Workouts for Week of July 23

Monday

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps

Keep all sets above 80% of your 1RM – these should be heavy by set 3.

B.
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups

Tuesday

A.
Take 20 minutes to build to today’s 1RM Front Squat

B.
Three rounds for time of:
Run 400 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1RM Front Squat.)

Wednesday

A.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
[clean grip, pressing from the front-rack position in clean receiving position (bottom of Front Squat)]

B.
Every 2 minutes, for 14 minutes (7 sets):
(Power Clean + Jerk) x 2 reps

Build over the sets to establish a 2RM power clean & jerk.

C.
Complete as many rounds and reps as possible in 9 minutes of:
3 Burpees Over the Barbell (lateral)
3 Ground to Overhead (155/105 lbs)
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….

Thursday

A.
Snatch x 3 reps
All sets below 60%  of your 1RM

Rest 2 minutes between sets.

B.
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

Friday

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
In teams of two, five rounds for time of:
200 Meter Run
20 Walking Lunges with 70/55 lb Kettlebells
1:00 Rest

One partner runs while the other partner lunges, then switch. When both partners are done, take your 1:00 rest together. Each round should be at a high effort.

Saturday

A.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

B.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters (55/35 lbs)
10 Toes to Bar