July 9, 2017
MONDAY!
STRENGTH: (15:00)
5×5 Overhead Squats
Perform progressively loading sets of 5-5-5-5-5 reps for the time allotted. Note: Your 5×5 does not include your warm up sets. Form is Key!
*Clips are required. De load with Care.
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Overhead Squat focusing on Form (and getting comfortable with the movement). Do not go to failure.
Skill Work: Practice OH Squats with a PVC, BB Only or Light Weight. Perform sets of 4-6+ resting between each set. Do not add weight. *Include some core work in combination with your skill work.
3 Rep Semi Heavy Front Squat…do not MAX out.
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
12 Alt. KB Cleans (ground) #44/25
50 Bicycle Kicks
12/10 Calorie Bike
MET CON: 12:00 Clock!
COMPETITOR: 3RFT!
(single arm – cone to cone)
Right Arm OH Walking Lunges
Left Arm OH Walking Lunges
#55/35 DB
1 Legless Rope Climb
12 Alt. KB Snatches (ground) #53/35
1 Traditional Rope Climb
RX: AMRAP!
1 Traditional Rope Climb
10 Alt. DB Snatches
1 Traditional Rope Climb
(single arm – stationary)
12 Right Arm OH Lunges
12 Left Arm OH Lunges
#45/25 DB
PERFORMANCE: AMRAP!
(single arm – stationary)
10 Right Arm OH Lunges
10 Left Arm OH Lunges
#35/15(20) DB. MOD: 10/10 Alt. Front Rack Lunges.
1 Traditional Rope Climb
(1 assisted Rope Climb or 4 C2G Walk Outs)
12 Alt. DB Snatches