July 7th thru the 12th

7 Jul

Monday and Tuesday
A. Power Snatch + Overhead Squat 5,5,5,3,3,3,2,2,2 Keep working on adding weight to each rep scheme
B. 4 Rounds for Time
400m Run
20 Burpees
Wednesday and Thursday
A. Strict Press 5×3
Rest 1 min
Bent Over Row 5×5
Rest 1 min
Try to add weight here as well. Remember to log your weights
B. 3/4 body-weight back-squat ladder
Rest 5 minutes
1/2 body-weight push-press ladder
Rest 5 minutes
body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. Once you cannot finish the desired reps in a minute start your 5min break. Then onto the next movement.

Friday and Saturday
A. Power Clean + Front Squat
B. For Time
21-15-9
Medball Cleans
Ring Rows
Sumo Deadlift High Pulls 53/35, 44/28, 35/18
V-ups
Pushups

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