Workouts for Week of July 22nd

“Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know that we are not alone.”
Fred Rogers

Monday
WEIGHTLIFTING
OHSQ 4x5 to a 5RM on a 2:00 INT
PR 4x3 to a 3RM @ 63, 72, 81, 90% (challenge: 72, 78, 84, 90%) on a 2:00 INT

CONDITIONING
50-40-30-20-10
Wall Balls (20/14 lbs)
DU

ACCESSORY - 3x12
DB Curls
Banded Triceps Press Down


Tuesday
WEIGHTLIFTING:
3 POS CN+JK 7x1 @40, 45, 50, 55, 60, 65, 70% on a 2:00 INT
BN 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 82, 90, 95%) on a 2:00 INT

CONDITIONING
15-9-6
Alternating DBSN (70/55 lbs)
30-18-12
Alternating Pistol Squats

ACCESSORY
DB Row 3x15 e/s
GM 3x10 – slightly heavier than Tuesday, Jul 16th
Banded Leg Adduction
Banded Leg Extension


Wednesday
WEIGHTLIFTING
EMOTM for 12 min:
2 (PCN+PJK) @80%

A+B Partner Workout, 3 Rds:
4 min AMRAP, 1 min Rest:
A) 10 Burpee Box Jump Overs (30/24”)
B) 10 TTB
For each AMRAP, continue where you left off.

MIDLINE
3x10 Weighted GHD Sit Ups


Thursday
WEIGHTLIFTING
EMOTM for 12 min:
3 PSN @75%

CONDITIONING
Run 1.5mi
Pace: Try to set a pace around 105% of your one mile pace. Example: if your one mile time is 6 min (360 seconds) look for a mile pace of around 6:18 [(360sec)(105%) = 378 sec] and a total time under 9:27 (6:18 + 3:09).

Or
2k Row for time


Friday
WEIGHTLIFTING
CNJK 4x(2+1) @63, 72, 81, 90% (challenge: 72, 78, 84, 90%) on a 2:30 INT
BKSQ 4x2 @66, 77, 88, 95% (challenge: 76, 82, 90, 95%) on a 2:30 INT

CONDITIONING
A+B Partner Workout, 15 min AMRAP:
A) 30 Cal Row
B) 15 Burpees + 1 Rope Climb

ACCESSORY - 3x15
Overhead Banded Pull Aparts
Face Pulls


Saturday
WEIGHTLIFTING
HGSN 5x3 @50, 63, 72, 81, 90% (challenge: 65, 72, 78, 84, 90%) on a 2:30 INT
DL 5x2 @55, 66, 77, 88, 95% (challenge: 65, 76, 82, 90, 95%) on a 2:30 INT

CONDITIONING
15-9-6
Bar MU
Deficit HSPU
KBS (70/55 lbs)

MIDLINE
Ab Wheel 3x12

The month of July is about trust. The ivy entwined around our crest represents the bonds we create with our teammates: how they keep us together, challenge us to grow, and hold us up.

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