*Disregard the dates in the video. Corrected dates are below.
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Monday 7/27
A) Back squat
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
2 reps @ 90%
1 rep @ 95%
1 rep @ 97% (optional)
– R2-3M between sets
*Go for last set if feeling it. Not a max out session.
+
3 rounds for time:
– 20 Russian Kettlebell Swings (70/53)
– 10 Box Jumps – SD (24/20”)
Rest exactly 2 minutes, and then…
For time:
– Run 400m
– 50 Burpees to plate
Tuesday 7/28
Regular CF
A) Every 90 sec, for 12 minutes (8 sets):
– Split Jerk
*Build from 55-95+%
B) EMOM x 15 min
min 1: 8 T2B, 8 T2Rings, 8 V-ups
min 2: 20-30 ft. handstand walk, 2-3 handstand walk-ins, 30-45 second handstand hold
min 3: 12 wallballs (20/14)
*T2B can be broken up to accumulate 8.
Masters
A) Every 90 sec, for 12 minutes (8 sets):
– 5 push press (moderate)
– 8 Russian KB swings (heavy)
B) EMOM x 15 min
min 1: 5 bag over the shoulder (60/30)
min 2: 10 ring rows @ 30X1
min 3: 4-7 burpees
Wednesday 7/29
A) Clean pull clusters 1.1.1 R10S/2M x 3 sets
– at over 100% of 1RM power clean
B) Every 45 sec x 12 min (16 reps)
– Power clean x 1 @ 93-95% 1RM
*start @ 90% if you didn’t complete on 7/16
C) For time:
– Row 1,000/800m
– Run 800m w/ medball (20/14)
– Row 1,000/800m
Thursday 7/30
A1) Bench Press 3-5 @ 20X1; R30S
A2) AMRAP supinated strict pull-ups; R30S
A3) 8-12 Bent over DB rows/side; R2M x 4 sets
B1) 6-8 BB good mornings @ 30X1; R30S
B2) 10 alternating DB snatch (50-70/25-45); R30S
B3) 20 alternating reverse lunges w/ KB in goblet hold; R2M x 3 sets
Masters
A is the same. Banded pull-up or ring row substitutes. Use supinated grip.
B1) 10 DB deadlifts; R30S
B2) 1 min elbows and toes plank (accumulate); R30S
B3) 15-20 UB wallballs; R2M x 3 sets
Friday 7/31
A) 3 sets:
– 3 overhead squats @ 31X1; R2M (heavier than last week)
B) EMOM x 10 min
+
2K row 3-5 sec slower than ideal speed on pace/500m reading
*This is not the tester. That will be next week. Practice maintaining pace.