Tuesday 7/14/20

Fitness
For load:
Dumbbell Step-up 8-8-8
(8 reps each leg)

For time:
400m Run
15 Back Squat 225/155
400m Run
12 Back Squat
400m Run
9 Back Squat
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Competitor
2 rounds:
12 Prone Incline Lateral Rasie
12 Prone Incline Front Raise
12 Lying Side Adductions
20 Band Triceps Pushdown
20 Band Pull Apart

For load:
5-4-3-2-1
Weighted Chin-up
Weighted Dip
(rest 1:30 between rounds)

For total reps:
Every 1:00 for 10:00
Ring Muscle-up
*start every minute wit 20 double under.
(choose reps prior to start. unbroken)

For load:
8-5-3-5-8
Bench Press
Bent Row
(alternate rounds with a partner)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 2×2

Power Clean
80% 5×2

Push Press
75% 2×2
80% 1×1
85% 2×1
90% 2×2

Weighted Dip 5-4-3-2-1
(make consistent increases)

Overhead Triceps Extension 9-12-15
(decreasing load)

“A man is rich in proportion to the number of things he can afford to let alone.”
~Henry David Thoreau