7/22 - 7/29

Tues 7/22:
40KM Bike
1:22

Wed 7/23:

Kneeling Lunge 3 x 30 sec/side

Split Squats x 12/leg unloaded

2 x 12 Banded Stallions

A. Dynamic Back Squats w/bands: 6 x 2 @20X1; rest 2 min - use 45%1RM plus blue bands notes-stay tight and EXPLODE up against the band tension.

170lbs. felt a little light. Had bands at utmost tension on rack. Exploded hard and kept strick to tempo but did not feel super challenging.

B. Strict C2B Pullups: 4 x 60% of your best set; rest 2 min notes-do 60% of whatever your best amrap set of strict C2Bs is each set.

4 x 5

C. Snatch Grip RDL: 3 x 8 @3111; rest 90 sec notes-moderate weight 145lbs.

D. Single Leg KB Deadlift: 3 x 6-8/leg @3010, rest 1 min b/t legs - heavier

62 x 8, 70 x 8, 88 x 8

*88 was a pretty easy weight for all 8 reps.

Thu 7/24:

rest 

Fri 7/25:

New rack seq

Kneeling Lunge 3 x 20 sec/side

9-7-5 rep rounds for time:

Strict HSPU

KB Swings 88lbs

Wallballs 40lbs

TIME: 4:02 felt pretty good on this although wallballs at that weight was totally new for me so rhythm and pace wasn't perfect.

+

--5 min recovery--

AMRAP in 10 min @80% pace:

Row 350m

10 unbroken Thrusters 95lbs

10 Butterfly Pullups

3 full rounds + 100M row

Sat 7/26:

Bike

62KM through Columbia Gorge

2:30 minutes

Sun 7/27:

rest

Mon 7/28:

New rack seq in warmup

Overhead wall reach stretch 2 x 8 (2 sec holds, ribs down) 

Side Lying Windmill x 8/side 

Kneeling Lunge x 30 sec/side

A. Power Snatch: 10 singles, working up. Rest as needed.

notes-perfect technique, pull bar in and keep it close.

145lbs. my snatch technique needs a lot of work and would like to make it an area of focus in the next couple of months like we did my cleans which have improved greatly.

+

"JT"

21-15-9

HSPU

Ring Dips

Pushups

TIME: 11:28 this is actually a 1:15 improvement on my last time but actually felt super off today and feel like I can do way better. Sub 10 for sure. I want at least 9 minutes. Today was the day where it was like 104 degrees and my first day on a no caffeine cleanse, so a couple variables. Would love to do this workout once more in a few weeks and without any lifting before hand. Maybe followed by some core work please. 

Tue 7/29:

3 rounds at easy pace: (mobility/core circuit) Row 3 min easy 6/arm KB Windmills - light, for ROM & stable shoulder 6/side Long Cossack Squats

30 sec/side Sampson Lunge Hold (squeeze stretch side glute hard)

15 Banded "Stallions" (ensure full hip ext. while ribs down) 6/direction "Stir the Pot" (ensure ribs down/hollow body position)

+

For 30 min @conversational pace:

Row 1000m

10 Power Cleans 135lbs (drop each rep & breathe b/t reps)

4 full rounds + 280M row

+

Walk 10 min cooldown