13 thoughts on “Wednesday July 4”

  1. Oly 1. 5×2 clean off high boxes (knee) + 1 jerk – 175, 185, 195, 205, 225(no jerk)
    Strength 1. Back squat (% of 3rm) 1×3 90% – 285, 1×3 95% – 300, 1×1 100% – 315, 2×1 105% – 330
    2. 4×5 push press – 135, 145, 155, 165 (5rm pr)
    Conditioning 4 rounds 2 min amrap 20 split jumps + 10 hand-release pushups + 10 pullups
    2 min rest btw rounds

  2. Barcelona scramble: biked 5 miles, then walked 5 miles back due to stolen bicycle 🙁 Then, 5 rounds: 15 squats holding 20kg DB, 15 pushups, 15 weighted situps…followed immediately by 3k row=23 min

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