7/2/14-7/4/14

A. Back Squat 70%(2x5)

B. Deadlift 5 Reps @400lbs

Went to #355

C. Weighted Pull-ups 3x5 2.5-5lbs heavier than last week

D. 10:00 (75%)

    2 Bar Muscle Ups

    4 KB Clean and Jerks ((2) 53lb)

    6 OH Lunges ((2) 53lb KB) **3 ea side**

    8 GHD Sit-ups

    100m Row

    Rest 5:00

    10:00 (75%)

    10 T2B

    8 Spiderman Walks **Stay low and use your core at all times**

    6 Wall Balls

    40' Sled Pull @ 135lbs

    20 Double Unders 

DOUBLE UNDERS SUCKED

E. Handstand walk practice (Set a new max walk)

Bad day. Shoulders were sore

Day 4

A. Snatch Technique 5x each

   -Snatch Pull to Straight Leg

   -Snatch Pull

   -Power Snatch

   -Power Snatch + Snatch Balance

   -Snatch + OHS

   

B. Front Squat 60x5 70x5 80x5 90x5 102.5x3 80x8

147,172,196,220,250,196 (easy)

C. Good Mornings 3 x 8 @ 135

D. EMOM 20 

    ODD: Airdyne 20 Cal

    EVEN: 10 Wall Balls 

BRUTAL. 187 total cals

E. Turkish Get Ups 15 Each Side (35lb kb or dumbbell)

Day 5

A. Pull-up Technique work (Kipping/Butterfly)

Feet together tight core/legs

B. 60 Pull-ups for time 

57@4:15. Hands ripped 

C. 10 Min Row (70%)

    Rest 5:00

    10 Min Row (70%)

D. Rest and enjoy the 4th!!