Week Summary for Week of 29 July

Monday, 29 JULY:

Run 800m
15 T2B
20 KB Swing 32/24kg
Run 400m
20 T2B
25 KB Swing 32/24kg
Run 200m
25 T2B
30 KB Swing 32/24kg
 

Tuesday, 30 JULY - Pure Strength Day

Note: 2a and 2b are super set together

1) HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80%
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week, rest 60 sec.
3) 3X5 Strict Weighted Pullups – heaviest possible

 

Wednesday, 31 JULY:

15 minutes of running, record distance, pause 3 minutes, 15 minutes of rowing, record distance 

 

Thursday, 1AUG:  OUR TEAM will be gone

"Elizabeth"
21-15-9
Squat Cleans, 135/95
Ring Dips

Situps 

Friday, 2 AUG

27 Thrusters (95 / 65 lbs)

16 dead hang pullups - come to a complete stop / deadhang at the bottom

21 Thrusters (95 / 65 lbs)

12 dead hang pullups

15 Thrusters (95 / 65 lbs)

8 dead hang pullups

9 Thrusters (95 / 65 lbs)

4 dead hang pullups