June 26th -July 1st

26th
A. emom – PC TnG x 4- 6mins 145,155,165,175,1.85.195
B. emom – back squat @20X1 x 2-3 60% + chains of 1rm – 8mins speed focus 245 +72 =3,3,2,2,2,,2,2,2
C. FS build to a tough triple 285
+
AD 20sec 97% effort
rest walk 3mins x 4
rest 5mins after 4th x 2
8 total
14,13,13,13,14,15,16
27th
A. emom – 20mins
odd – AD 50 sec tough 12,13,14 X 7 cals
even – 5 push press 115#
B. emom – 20mins
odd – Row 12 cals
even – 7 burpee box jump on and over did 6
C. emom – 20mins
odd – AD 10 sec tough 3,5,5,6,x 7 cals
even – 10 KBS 2pd russian
Tough sesh
28th
Row 500m 90% aero
rest walk 2mins x 8
all same pace small uptick from last week
1.46.8
146.3
1.46.2
1.45.8
1.45.8
1.45.5
1.45.3

 

29th
off
30th
A. clean grip DL build to a tough concentric only in 8mins 405
B. PC from high blocks build to a max in 8mins 245
+
90% effort
5 rounds
30 DU
15 wall balls 20# 10′ target
5 PC 155#
8.25
+
Row 275m all out
rest 4mins x 4
1.28 – 1.29 all sets

 

July 1st
A. DB bench press 6-8×4; rest 2-3mins 70,80,80,80
B. emom – 14mins
odd – 5 clean and jerk 1.5pd/hand
even – 10 burpees
+
Row 1k 85% aero
rest walk same time it takes to row
x 4
4.13
4.06
4.05
2nd
off

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