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Week 10 – 7/27 through 8/2

26
Jul

Week 10 – 7/27 through 8/2

Monday
GPP
A. 3 x 6 KB Snatch (each arm)
B. 3 x 10 Goblet Squats
C. 3RFT
– 200m run
– 10 wall balls
– 10 KB swings
CF
A. 6 x 3 Power Snatch @ 70-80%
B. 6 x 3 Front Squat @ 70-80% (building)
C. *see CFG*
CFG
A. 6 x 3 Three Position Snatch @ (building to 70-80%) knee, mid-thigh, power position
B. 6 x 3 Front Squat (building to 70-80%) with 4 second decent
C. 3RFT:
– 400m run
– 20 wall balls
– 10 KB swings
Tuesday
GPP
A. 3 x 8 DB or KB Push Press each arm
B. For time:
– 15 Goblet Squats
– 5 Rope rows
– 10 Goblet Squats
– 5 Rope rows
– 5 Goblet Squats
– 5 Rope rows
CF
A. 6 x 3 Push Press @ 70-80%
B. 6 x 3 Front Squats @70-80%
C. For time: 10 Min Cap
– 12 Ovhd squats
– 3 rope climbs
– 9 Ovhd squats
– 3 rope climbs
– 6 Ovhd squats
– 3 rope climbs
CFG
A. 6 x 3 Split Jerks @ 70-80% (building) with pause after first dip.
– Not long, but noticeable pauses after first dip before your drive then EXPLODE up finishing you jerk.
B. 3 x 6 Seated Press
– Choose a weight that will allow you to complete all 6 reps with good form. These can be completed with barbell, dumbbells, or KBs.
C. For time: 10 Min Time Cap
– 12 Ovhd Squats
– 3 leg less rope climbs
– 9 Ovhd Squats
– 3 leg less rope climbs
– 6 Ovhd Squats
– 3 leg less rope climbs

Wednesday
Run 3-5 Miles

Thursday
GPP
A. 3 X 8 KB Cleans
B. 3 x 8 Back Squats (box squat with weight that allows good form)
C. 21-15-9
– KB swings
– Burpress
CF
A. 6 X 3 Power cleans @ 70-80%
B. 6 x 3 Back Squat
C. 21-15-9
– Power cleans
– Burpess
CFG
A. 6 x 3 Three Position Clean @ 70-80% (building) knee, mid-thigh, power position
B. 6 x 3 Back Squat @ 70-80% (building) with 4 second decent
C. 21-15-9
– Power Cleans
– Burpees
Friday
A. Tabata Style
– 32 intervals of 20 seconds on 10 seconds off. 8 intervals each of:
– Push-ups
– Deadlifts @30%
– Hollow Rocks
– Box jumps
• Try to achieve the same amount of reps each round.
Saturday

“Roxanne”

“Bring Sally Up”

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