July 7th & 8th

Monday

AM

A. Reverse Med Ball Toss, 1 max effort rep every 30 sec x 10 total reps - 20lb ball

B. Front Squat @ 20X1, 2 reps @ 88% RM x 5 sets, 3 min

C. GH Raises @ 20X0, 4-6 tough reps x 5 sets, 1:30 min

D. CGBP, work to a challenging single

E. Deadbug Movement, 5/side x 6 sets, rest as needed b/t sides

A. completed

B. @213#

C. 15# for 6 reps x 2 sets, 20# for 6 reps x 2 sets, 20# for 5 reps x 1 set

D. 155#-- prob 10# more here

E. completed

8

PM

EMOM x 20 mins:

1st - 10 Toes to Bar

2nd - 10 Wall Balls - 20# to 9 ft

3rd - 10 Ring Dips

4th - 10 KBS - 32kg

completed, never really got hard which was a good thing

9

Tuesday @ Catalyst

Clean. Push Press. Push Jerk. Split Jerk, 1.1.1.1 - work to a challenging set

80kg-- more here

+

Snatch. Snatch Balance, 1.1 x 12 sets, rest as needed - 3 sets @ 60kg, 3 sets @ 65kg, 3 sets @ 70kg, 3 sets @ 60kg

+

Halting Snatch DL, 2 reps x 6 sets, rest as needed - set 1 @ 70kg, set 2 @ 75kg, set 3 @ 80kg, set 4, 5 and 6 @ 85kg

completed everything as written

8