Tuesday, 5-9-17
DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!!
Strength:
Deadlifts:
10 @ 50%
10 @ 60%
10 @ 70%
8 @ 75%
6 @ 80% of 1RM
4RFT
20 Wall Balls 20/14
20 Box Jumps 24/20
400m Run
DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!!
Strength:
Deadlifts:
10 @ 50%
10 @ 60%
10 @ 70%
8 @ 75%
6 @ 80% of 1RM
4RFT
20 Wall Balls 20/14
20 Box Jumps 24/20
400m Run
Snatch Pull 100% (of sn) x 3 x 4 3-Position Snatch (floor, below knee, above knee) 60%, 65%, 70%, 75%, 80%, max 4 RFT: 50 D/U 10 Deadlift 135/95 5 Power Snatch 135/95
Strength/Skill – Back Squats 5 RFT 8 Back Squats 225/155 4 Muscle ups ( 3:1 Pull-ups/Dips, 5:1 Ring Rows/Pushup Chest to Deck) 200m – Run
EMOM for 6 min 5 Strict Press *start light and build. NOT to a heavy 5* “Incredible Hulk” 20 min AMRAP 5 Deadlifts 115/75 5 Hang Power Cleans 115/75 5 Front Squats 115/75 5 Push Press 115/75 5 Back Squat 115/75
Strength/Skill – Deadlift – Find your 3 RM (Hands do not leave bar) 10,9,8,7,6,5,4,3,2,1 Floor Press 135/95 Power Clean 135/95
2 RDs 10 BB strict press 10 DB Upright Row to Press 10 Russian Swings 0:00 – 7:00 Est. a 3 rep Strict Press Max 7:00-14:00 Est. a 2 rep Push Press 14:00-21:00 Est. a 1 rep Push Jerk 10-9-8-7-6-5-4-3-2-1 KBS 70/53 HSPU 2:1 Strict DB Press 50/35 *20min Cap*
Muscle up Skill Work for 20 min 15 min AMRAP 50 ‘ Farmers Carry 53/35 25 Med ball Twists 15 DB Snatch 50/35 10 Push up Shoulder taps