Fri Jul 17 - Summer League Week 2

Strength
Back Squats: 1 x 2 @ 82%, 3 x 4 @ 75%

Train/Move
20-18-16-14-12-10-8-6-4-2:
Wallballs @ 20/14
Calorie Row

Summer League Week 2: The Claw
Max Distance Double DB Farmer Carry @ 50/35lbs

70’ Distance = 1 Rep (gym length)
35’ Distance = .5 Rep

Warm-up
3 Min Cardio of Choice
3 Sets:
10/10 Lat Stretch on Rig
12 Side-to-side Kip Swings
10/10 Banded Pallof Press
8 Slow OHS @ PVC or Barbell

Skill
3 Min Max Reps Bar Muscle-ups
OR Burpee Pull-ups/Jumping Pull-ups

---

Stimulus
Skill: option to do jumping or banded bar muscle-ups if you are working on the progression of BMU. Otherwise, complete as many reps of burpee + pull-ups as you can in 3 minutes

Strength: heavy back squats today, do a lot of warm-up reps with pauses and tempo to be ready for them. Decrease percentages as needed to get the volume in while maintaining positions and depth

Train/Move: a For-Time workout with a total of 100 reps of wallballs and 100 calories, broken down into 10 rounds of a descending rep scheme. Break up the wallballs as needed but the goal should be big sets here and recover on the rower

Summer League: a re-test, get lots of chalk and hold the dumbbells in a way that you feel you can hang on and go. Adjusting may affect your grip later on so try to hold on with minimal movement, walk/run/jog and get as many lengths in as you can. One length is 70’, half-lengths can be recorded for half an additional rep