Training Week of 8/5 - 8/9

Wednesday 8/5 Day One

A. EMOM  for 20 min; 3 Perfect Back Squat - 265# x 5, 270 x 5, 275 x 10

B1. Pendelay Rows - 5 x 5 @31X1 - 135-135-135-135-135-135-135

B2. Ring Dips - 5 x (AMRAP - 2) - 7-7-7-7-7-5+2

+

C. 5 sets of the following Barbell Complex w/ 65#; rest 30-45 sec b/t sets

• 5 RDL
• 5 High Pulls
• 5 Hang PC
• 5 FS
• 5 Press
• 5 Back Squat

Friday 8/7 Day Two

A. Deadlift to tough Triple - 135-225-275-315-365-385-405-425-445-465-485(1)*

B. 75% of A AMRAP in 4min - 355# x 27 in 3:59 (30 in 4:30)

C. 3 sets of:

• KB Press x 6-8/arm - 60# (8-8-8)
• 10 Half Moons - 45#
• 10 Walking Goblet Lunges - 60#

D. 10 -> 1 descending ladder w/ 70# KB of:

Russian KBS

Goblet Squat

Ab Wheel

Time: 9:04

Sunday 8/9 (Day Three)

A. 15 min EMOM of 3 FS - 235#

B1. 10 Ring Rows; rest 60 sec

B2. 8 Ring Dips; rest 60 sec; 6 sets

C. 10 RFT of:

10 Sledge Hammer Swings (alternate sides each round)

10 Russian KBS - 70#

Time: 7:55

+

10 rounds of 10 sets (R/L) of Sledge Hammer Swings not for time.

Training Week of 7/26 - 8/2

Sunday 7/26
A1. Goblet Squat - 10 x 15; rest 20 sec (12-16-16-16-15-15-15-15-15-15)
A2. Rope Pull-ups - 10 x 5-7; rest 2 min (7-7-7-6-5+1-5-5-5-5-5-4+1)
4 rounds of:
B1. 25 KBS - 70#; rest 30 sec
B2. 5-7 HSPUs - on 25+10# bumpers; rest 20 sec
B3. L-Sit x 25 sec; rest 20 sec
B4. 10 windmills/side; rest 2 min
One walking lap around the school.

Tuesday 7/28
A. EMOM for 15 min - 5 TnG Deadlift @ 335#
B. 5 KB Press Every 45 sec x 12 alternating sides - 60#

5 rounds of @ Z1 pace of:
C1. 20 alternating Step-ups -m60# on to small box + 45# bumper and iron plate
C2. Ring Rows x 12
C3. Ring Dips x 5
C4. Ab Wheel x 20

D. 21-15-9 of
Russian KBS (60#) + Burpees (no jump) - Time: 3:39

Thursday 7/30
A1. Back Squat - 10 x 5; rest 1 min 135-185-215-235-235-235-235-235-235-235
A2. WTD Ring Pull-ups - 10 x 3 + ME Strict Pull-ups; rest 1 min
10-20-30-40-50-60-50-40-30-20-10
A3. SA KB Press - 10 x 3-4/arm; rest 30 sec b/t arm; rest 1 min
70-70-70-70-70-70
+
5 rounds of; rest 1 min b/t sets

2. 20 Ab Wheel
3. 10 SLDL/leg
4. 20 Russian Twist - 45#
5. 70# Waiter walk Down and Back - R/L 
   
   
   Sunday 8/2

   
   

   A1. Front Squat - 10 x 3 - 205#; rest 20 sec - (185x5-205x5x10)

   A2. 9 Strict Supinated Chin-ups, rest 20 sec - (9-9-9-9-9-7+2-7+2-6+3-6+3-5+4-4+5)

   A3. HSPUs - 10 x 5 (all UB)

   Rest 2 min b/t sets

   
   

   5 sets of:

   B1. 20 bent leg GH Raises; rest 10 sec

   B2. 25 Hollow Rocks; rest 1 min

   C. 400m Farmer's walk - 60#/hand