7/27/16: Wednesday
Push Press
5×5
3 Rounds for total reps:
1 Minute Strict Press (65/55)
1 Minute Plyometric Push-ups
1 Minute Strict Chin-ups
1 Minute Strict Ring dips
1 Minute Ball Slams (30/20)
1 Minute Rest
7/26/16: Tuesday: Oly Club 7:30pm
Workout of the Day
“Kelly”
5 Rounds for time:
Run 400m
Box jump x 30 reps
Wall-ball x 30 reps
then
5 Rounds not for time:
20 Weighted sit-ups
15 Banded kettlebell swings
7/25/16: Monday
Workout of the Day
3 Position Snatch – Floor, Below Knee, Above Knee
6 Working sets starting at 60% and working to max
Snatch Pull
3 sets of 4 reps
then
Overhead squat
50 reps (135/95)
Starting at 1:00, perform 5 burpees every minute
7/22/16: Friday
STRENGTH:
Back Squat
3 x 10
HEAVY METCON:
8 rounds each exercise of 10 seconds on, 20 seconds off
Push Press (165/115)
Front Squat (225/135)
Deadlift (365/255)
