Workouts for 7/16-7/21/2018

Monday, July 16

STRENGTH

4x4 Tempo Overhead Squats @3331 Tempo

CONDITIONING

5 Rounds:
    20 Front Rack Reverse Lunges w/OHS Wt
    15 C2B Pull-Ups     FB: 5 Ring MUs
    Rest 60s

EXTRA WORK

5 Minutes:
    Max Situps


Tuesday, July 17

STRENGTH

A. 2 RM DB Strict Press

B. 3 x 2 DB Strict Press @ 85%

CONDITIONING

3 Rounds:
    60 Double Unders
    12 Kettlebell Swings (62/44#)

EXTRA WORK

10 Minute Death by Ring Dips    FB: w/Weight


Wednesday, July 18

STRENGTH

A. 5x3 Squat Clean

CONDITIONING

14 Minute AMRAP:
     100m Farmers carry (53/35#)
     20 Reverse Burpees

EXTRA WORK

4x1 Min Wall Sit


Thursday, July 19

STRENGTH

A. 3 Supersets:
        10 Strict pullups
        10 DB row (5 per arm)

B. 10x3 Bench Press

EXTRA WORK

4 Sets Tabata of 4-Position Plank Hold


Friday, July 20

CONDITIONING

A. 3 Rounds:
        25 Thrusters (45/35#)
        25/20 Cal Row

Rest 5 minutes

B. 2 Rounds:
        30 Kettlebell Swings (53/35#)
        35 Situps
        400m Run

EXTRA WORK

3 Rounds:
    1 Min bottom of squat hold


Saturday, July 21

Strongman Gone Bad