Friday, 081514

A.Power Clean + Jerk + Hang SqT Clean + Jerk + Front SqT + Jerk; build 
B. BTN 10 rep TnG Push Press (jerk grip) - 2 attempts at higher %’s at most 
*if not comfortable back racking here, can either use jerk blocks and just do fast singles for 10 rep, or go TnG Front Rack 
C. 
50 DU 
40 Pullups 
30’ OH Walking Lunge (155/108)
40 Cal Row 
30 C2B Pullups
60’ Front Rack Walking Lunge
30 Power Cleans 
20 muscle Ups 
90’ Back Rack Walking Lunge

***

Measurement: measure out 30 & 60 ft. First go drop bar at 30' and move on. Next rd, go 30' down to 60' mark and back to complete your 60'.  Last rd of lunges, go back to 60' mark, then then around and go all way to start which will complete your 90' final lunges. 

Saturday , 072614

Weightlifting Programming starts Monday!  20 weeks til American Opens!

A. Front SqT - climb to 1RM in 15 min 

B. Back SqT - 20RM in 15 min 

****if on separate squat cycle, stick to that for the day if in your programming. If this will affect your next weeek drastically, be smart. As some of you are individual cycles. 

C. 

1 rd

75  Pullups

150’ OH Walking Lunge  (135/95b)- axle bar 

rest all together; recovery a bit 

+

3 rds 

400m Run 

30 Double Unders 

20 S to OH (135/95 axle)

10 Muscle Ups 

+ 

scap work for recovery