Meathead Monday 15 July

"Chesticles"

5 RDS for time

5 Bench press (75% of 1RM is the goal)
10 Dips
15 Push-ups

Tuesday 16 July

3x5 Back Squats

Work up to 75% of 1RM, must reach full depth or you will be no repped

21-15-9

Wall Balls
Pullups

Wednesday 17 July

4x1 -3 Position Power Cleans 75% of 1RM (will post a video later)

Power clean will be done as a complex
a) power clean from the floor
b) low hang clean - bar just above the knee
c) high hang clean - bar just below hips

4x3 First pull power cleans 110% of 1RM
Pick bar up from ground to arm pit height without catching it and let it go to the floor.

Follwed by:

3 rds for time
400M Run (2 laps upstairs)
500M Row

Thursday 18 July

"Fran"
21-15-9
Thrusters @95
Pull-ups

Treadmill Runs
1 Mile (pace should be no slower than 90% for your APFT)
Rest 3 min
.75 Mile (faster than previous)
Rest 2 min
.50 mile (faster!!!)
Rest 1 min
.25 Mile (fast as you can possible go)

Friday 19 July

20 Min AMRAP

10 Power cleans 135/115
10 Hand Release Push-ups
10 Toes to Bar