Training for week of 7/14 - 7/21

Monday 7/14

A.Press 5 x 3+

125-130-140-150-155(4)

B.Body Rows 

15-12-12-12

+

7 rounds of:

7 KB Swings - 70#

7 HR Push-ups

Time: 3:31

+

3 sets of Goblet Carry - 70#

AFAP in 1 min; 1 min rest 

Tuesday 7/15

A. Back Squat - 5x3+

275-320-335-350-365-380 (4*)

B. 20 rep back squat - 300#

C. 10 RFT of:

5 DL AFAP (TnG) - 315# 

10 GHD

Time: 11:30-45*

*timer malfunction - accidentally stopped it after round 7 around the 6:45-55 mark and had to restart for last three rounds.

D. 3 sets of Trap Bar Farmer's Carry - 225#

AFAP in 1 min; 1 min rest

Friday 7/18

A1. Front Squat - 5x2+

(135-185-225) 240-255-270-285*-300*(5)

*belt

A2. WTD Pull-ups - 5 x 3+

55-60-65-70-75 (5)

+

B. 5-4-3-2*-1* RFT of:

Power Clean - 225#

Bar MU

Time: 6:15

*missed once on set of 2 and twice on set of 1. Had to walk around a bit to recover enough to get em.

+

C. 4 sets of Yoke Carry - 205#

AFAP in 1 min; rest 1 min

+

D. AMRAP Strict BW Pull-ups - 15 (+1)

Saturday 7/19

A. PC + PP - 75%x 3+1 x 2; 80% x 2+1; 85% x 2+1; 90% x 1

(135-165-185) 205-220-235*-250*

B. Clean Pulls 85% x 4 x 3

250-250-250

+

5 RFT of

5 DL - 275#

10 Burpees

Time: 2:59 (not sure if that's a PR or not...part of me thinks I've gone lower)

+

3 sets of OH Carry - 115#

AFAP in 1 min; rest 1 min