Back squat
-10 reps at 70%
-8 reps at 75%
-6 reps at 80%
-4 reps at 85%
-3 reps at 88%
-2 reps at 91%
Then for 12 min
Every 90s
-high hang snatch
-snatch from top of the knee cap
-snatch from the floor
Thursday Jul 13th, 2017
July 13, 2017 / By j0ssy
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Wednesday Jul 12th, 2017
July 12, 2017 / By j0ssy
Row 10 rounds of:
-Pull a sub-1:30/500-m pace for as long as possible
-Rest 1 minute
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Tuesday Jul 11th, 2017
July 11, 2017 / By j0ssy
7min EMOM
-3 thrusters
Start light
Increase weight in increments that are reasonable for you
WOD
5 rounds
-15 pushups or 10 strict ring dips
-10 thrusters 135/95
planche progressions
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Monday Jul 10th, 2017
July 10, 2017 / By j0ssy
5 rounds for time of:
-15-ft. rope climbs, 3 ascents
-10 toes-to-bars
-21 overhead walking lunge steps, 45, 35 or 25 lb plate
-Run 400 meters
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Sunday Jul 9th, 2017
July 9, 2017 / By j0ssy
Quadrupedal Warmup
Side Lever Progressions ( ABs are gonna be sore)
4 attempts at each of the following:
-Broad jump 50 ft. in as few jumps as possible
-3 pull-ups as slow as possible
-Max set of strict freestanding handstand push-ups (scale to closest approximation)
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