Sunday 7/19
A. 10 min EMOM Back Squat x 3 @ 30X1 - 280#
B1. Press - 5 x 5 - 95-115-125-135-145x3-95x17
B2. Pendelay Row - 5 x 5 - 135-155-170-185-200-215-135x15
C1. Two 15' rope Climbs; rest 10 sec
C2. 15 HRPUs; rest 10 sec
C3. 12 Hanging Leg Raises; rest 2-3 min; 3-4* sets
Tuesday 7/21
A. 20 min EMOM
Odd - 7 DL - 315# (TnG)
Even - 5 HSPUs w/ hands on 25# bumpers
B1. WTD Pull-ups x 5; rest 1 min
15-25-35-45-55(4) + 12 Strict
B2. Bulgarian Split Squats* x 10 per leg; rest 30 sec b/t legs; rest 2 min; 5 sets * switched to Goblet Lunges for last two sets due to some slight pain in left groin.
4 rounds of
20 GHD Sit-ups and 15 Back Extensions
Thursday 7/22
A. 5 rounds of
3 FS; 235-250-265*-235-235 rest 20 sec
15 CTB Pull-ups*; Rest 3 min
*groin. Was talking to me on the 265# FS so I backed off to 235# for last two sets. Also did an extra set of 10 CTB Pull-ups after the sets.
Rest 5 min
B. 5 rounds of
10 RDL - 135-185-195-205-215-225; rest 20 sec
15 HR PUs; rest 2min
C. 30 TGUs for time - 55#
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