July 2017

Wednesday July 26th, 2017

Strength 4 sets: A1. Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% A2. Strict Dips x 8-10 after each set of Deadlifts Conditioning 3 Rounds for time: 600m Run 30 One Armed Dumbell Shoulder Press (15 each arm – 50#/35#) 15 Box Jumps (30#/24#)  

Tuesday July 25th, 2017

Olympic 10 sets – Every :90: 2 Snatch Lift Offs + 1 Hang Snatch *Snatch Lift Off – taking the bar from the floor, pause 2 seconds at the knee. Conditioning Reps of 15-12-9 for time: Overhead Squats (155#/103#) C2B Pull-ups Lateral Bar Hopping Burpees