7/14/15: Tuesday: Oly Club Tonight at 7:30pm
for time:
3 rounds
10 L pull-ups
7 squat clean and jerks (205/135)
then
5×10 kang squats
100 v-ups
7/13/15: Monday:
Wendler Deadlift
week 3/day 1
5 @75%
3 @ 85%
1+ 95%
then
10×3 banded deadlifts
then
21-15-9
thrusters (75/65)
burpees
*3 wall walks after every round*
7/10/15: Friday:
10x100m sprint
2 min rest between efforts
then
100 hamstring curls
5×10 good mornings
5×10 evil wheels
7/9/15: Thursday: Oly Club Tonight at 7:30pm
Pause front squats
pause back squats
week 2/day 1
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
then
10 min emom
3 thrusters (135/95)
ME pull-ups or muscle-ups
