July 9th & 10th

Wednesday

AM

A. Back Squats @ 20X1, 2 reps @ 88% RM x 5 sets, 3 min

B. Walk-in Box Jump, build to a tough height for 1 rep

C1. Weighted Parallel Grip Chin-ups @ 20X0, 2-3 reps x 3 sets, 10 sec

C2. Ring Muscle-ups, 5 reps x 3 sets, 10 sec

C3. 2 Rope Climb to beam - use legs x 3 sets, 3 min

A. 238# actually all sets felt pretty easy

B. 46"

C1. used parallel bars, we have them on the cage rack thing.

35# x 3, 37.5# x 3, 40# x 2

C2 & c3 completed

8

PM

20 min @ moderate effort:

300m Row

3/arm TGU’s @ 16kg KB

9 Burpees - no jump @ top

30 DU's

5 rd + 230m

9 breathing was great

Thursday @ Catalyst

Clean. Clean and Jerk, 1.1 x 8 sets, rest as needed - 2 sets @ 75kg, 2 sets @ 80kg, 2 sets @ 85kg, 2 sets @ 75kg, drop 1st clean

+

Halting Snatch DL. Snatch, 1.1 per min x 10 mins - 5 min @ 50kg, 5 min @ 55kg

+

Snatch Balance, work to a moderate effort single - nothing too challenging, just build confidence

70kg

+

Snatch Pulls, 2-2-1-1-1, rest as needed - 2’s @ 85kg, 1’s @ 87kg, reset b/t reps

+

L Sit from pull-up bar + Strict Knees to Elbows, 10 sec hold + 5 reps x 5 sets, rest as needed b/t

9