2017.07.16

Olympic Weightlifting: 10:00 – 11:30 am

Open Gym: 10:00 am – 1:00 pm

Strength training for the week of 7/17/17 – 7/22/17:

Monday 7/17/17

front squat OR overhead squat

    • work to a heavy set of 1-2
    • 3-4×1-3 @ 80-90% of the heavy set of 1-2

Tuesday 7/18/17

push jerk

    • work to a heavy set of 3
    • 2xAMRAP @ 80-85% of the heavy set of 3

– rest 3 min. between AMRAPs

superset: pull-ups & ring dips

    • 3-5×2-3 (pull-ups)
    • 3-5×12-15 (ring dips)

Wednesday 7/19/17

every 2 min. for 8 rounds

    • 2 power cleans

– start @ 65%

– add weight each set

Thursday 7/20/17

back squat

    • 5×4-6

– start @ 70%

– may add weight each set

front rack holds

    • 3-5×10 sec.

Friday 7/21/17

superset: push presses & pull-ups

    • 5×3-5 (push presses)
    • 5×8-12 (pull-ups)

Saturday 7/22/17

    • metcon only
by admin in WOD

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