Training for Week of 7/21 - 7/25

Monday 7/21

A1. Press 65%x5, 70% x 4, 75% x 3, 80% x 2, 85% x 1   

115-125-135-145-155x5(+1)-115x17

A2. AMRAP (-1) Strict Ring Pull-ups; 5 sets

11-11-11-11-11

B1. Ring Push-ups @30X1; 5 x 15

B2. Pendelay Rows - 5 x 5    

(135-157) 179-190-200-210-220

C. EMOM for 20 min

Odd - 15 KB Swing - 70#

Even - 10 Burpees

+

1 min Goblet Carry - 70# AFAP x 3; rest 1 min

Tuesday 7-22

A. Back Squat - 5-4-3-2-1+

320-340-360-380-400

B. 20 rep Back Squat - 310#

C. 5 RFT of

7 DL - 315#

21 DUs

Time: 4:49

+

C. 1 min yoke carry - 225# AFAP x 4; rest 1 min b/t carries

Thursday 7-24

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

(135-165-185)205-220-235

B. PC - Max for the Day

250-265-275

C. HPC - Max for the Day

285-295-305 (f)

D. Clean Pulls - x 3 x 4

285#

C. "Heavy Dianne"

21-15-9

DL - 275#

HSPUs 

Time: 6:11 (HSPUs killed me...)

Friday 7-25

A. FS - 5-4-3-2-1+

250-270-285-305-320x3

B. WTD Pull-ups - 5-4-3-2-1+

60-65-70-75-85x2

C. AMRAP Strict Pull-ups - 16 (+1)

+

For time:

20 Back Squat - 225# (:43)

40 T2B (3:08)

60 KBS - 70# (3:52)

Time: 7:11*

*Had a watch malfunction - 3:09 (Squat + TTB) + 3:52 (KBS - Grip was giving out. Done in sets of 10 with about 10-15 sec b/t sets) - Estimated about 10 sec for transition between movements for total time.

+

Trap Bar Carry - 250# - AFAP in 1 min; rest 90sec; x 3

Hands were so raw I had to set the bar down b/c it felt like the flesh on my hands were about to peel off.