Monday - 1 July

Our team will all be gone.

1.  Front Squat 3x3 Increase the weight each time
2.  3 RFT:
7 Cleans, 185/135
14 Dips
400m Run

Tuesday - 2 July

Bike 3000 meters,  Yes Bike!
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots

Run 800 meters
45 Pull-ups

 

Wednesday - 3July

1000lb Club Test

Max Bench, Squat and Deadlift.

 

If not doing the test, push some weight:

5 sets x 5 Bench press

5 sets x 5 Squats

Increase each set until you can just squeak out 5 reps

 

Thursday - 4 July

Rest Day or Long cardio event either Bike or Run

 

Friday - 5 July

I know it is a training Holiday but I'll start this about 11:50 as normal, this will be a long grinder

Power Drill
5 Rounds
5 HSPU or Dumbell press at 60
10 Power Cleans (135,95#)
15 Burpees
20 KBS (53,35#)
25 Wall Balls
3 Minute Rest between rounds