19 thoughts on “Monday July 9”

  1. 7:05 Rx
    Last time I did it in 7:41 and I am fairly certain that I used 53lbs and the green bands for Pullups….. 🙂

  2. 1a. 3×5 snatch pulls – 165
    1b. 3×5 heaving snatch balance – 115, 125(4), 125
    Strength 1a. 3×10 strict GH raises – bodyweight
    1b. 3×10 tempo GHSU (3 sec up, 3 sec down)
    Conditioning 3 rounds for total working time: 5 MU + 20 burpees + 7 deadlifts (275). rest 1/2:1 1:48, 2:06, 3:30

  3. AM – 3 TnG cleans on the minute for 15 min @ 185
    5 min AirDyne warmup, 10 min of 30 sec sprint, 30 sec recovery pace, 5 min cool down

    PM – DB Press 100 x 5, 6, 6, 6, 6
    Weighted PU – 3 x 3 @ 90 lb (1 sec pause @ bottom)
    Then Tabata mash-up: true pushups + 24″ BJ (26>9, 20>13)

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