Workouts 7.29.19 - 8.2.19 - Pool Party at Doc Everts on August 10th.

It’s fun to get together with people from the gym. We will be getting together at Doc Everts house for a pool party on August 10th. Everyone is invited! For details ask coach Q.

Monday

Clean Technique
5 Sets of the Complex:
Pausing High Hang Squat Clean (2s in bottom)
Pausing Front Squat (2s in bottom)
High Hang Squat Clean
Front Squat

Then

3 rounds for time of:

Run 400 meters
15 power cleans
30 push-ups

♀ 105 lb. ♂ 155 lb.

Tuesday

Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat
This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

Conditioning
"Hot Sauce" Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 75/55 lb, 34/25 kg

Rest 3:00

"Hot Sauce" Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 95/65 lb, 42/29 kg

Rest 3:00

"Hot Sauce" Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 115/85 lb, 52/38 kg

Rest 3:00

"Hot Sauce" Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell - 135/95 lb, 61/43 kg

Wednesday

Deadlift Stamina
Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
After each set, 30% of our Max Strict HSPU

Conditioning
"Trail Blazer"
3 Rounds:
800 Meter Run
80 Double-Unders
21 Barbell Push Presses
Barbell Pounds - 115/85
Barbell Kilos - 52/38

Extra Work - Body Armor - Work up to HEAVY
In a 5:00 Window:
Unilateral Dumbbell Strict Press
7-Rep Heavy (each side)

In a 5:00 Window:
Unilateral Dumbbell Push Press
7-Rep Heavy (each side)

Thursday

Power Clean
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Conditioning
"Nowhere Fast"
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 5 Toes to Bar
Barbell - 155/105 lb, 70/48 kg

Midline Conditioning
21-18-15-12:
Ski Erg Calories
GHD Sit-Ups

Friday

Gymnastic Focus Work
Not for Time:
1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips

Row 2000 Meters faster than last week.

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