REST DAY

Sunday, July 19th, 2020

Happy Birthday Tracy “#9” Kimball!

REST DAY

THIS WEEK AT A GLANCE

MONDAY

1. Front Squat “10-8-6-4-2″*
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 69% of 1RM Front Squat
Set 2: 8 Reps @ 74% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 4 Reps @ 86% of 1RM Front Squat
Set 5: 2 Reps @ 94% of 1RM Front Squat

2.  “Jackie” (BMG)
For Time:
1,000 meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups

Cap=15 minutes

TUESDAY

1. Gymnastics Capacity
On the 2:00 x 18 (3 Rounds):
A) 1:30 for Max DU
B) 1:30 for Max Kipping HSPU

C) 3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

2. Triple Play
AMRAP 20:

200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans

Add 3 Reps Each Round

 

WEDNESDAY

1. Fight Gone Bad
3 Rounds For Total Reps
1 minute WB (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20/16)
1 minute Push Press (75/55 lb)
1 minute Row (calories)*
1 minute rest

2. Optional Capacity Builder
5 Rounds:
9 Toes to Bar
6 Pull-ups
3 Chest to Bar Pull-ups
*try for unbroken between movements if possible; rest as needed between reps

 

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.

OPEN GYM OR…

GROUP STRETCHING… then…

Option 1: Snatch Complex
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat
Set 1: 65% of 1RM Snatch
Set 2: 68% of 1RM Snatch
Sets 3-7: 71-80% of 1RM Snatch

Option 2: Back Squat “3-6-12”
2 Rounds
3 Reps @ 109% of 10RM Back Squat
6 Reps @ 102% of 10RM Back Squat
12 Reps @ 94% of 10RM Back Squat

Option 3: Midline 3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry (Right)
:15 Second L-Sit Hold

FRIDAY

1. Clean and Jerk Complex
On the 2:00 x 5 Sets:
2 Low Hang Squat Cleans
1 Push Jerk
1 Split Jerk

Set 1: 70% of 1RM C&J
Set 2: 74% of 1RM C&J
Sets 3-5: 74-85% of 1RM C&J

2. “Floor It”
On the 5:00 x 5 Rounds:
100′ Handstand Walk
5 Power Clean and Jerks (155/115)
15/12 Calorie Bike/Row

NEWS & UPDATES

Check Out the 2020 Year in Review

(It’s a long funny read we copied from an athlete’s page that just got us cracking up!)