Mon Jul 27

Train
For Time (15 Min Cap):
10-8-6-4-2: Thrusters @ 115/85
4-8-12-16-20: Calorie Bike

Cash-out: 200’ Sandbag Carry @ 150/100

Move
15 Min AMRAP:
6 Dumbbell Thrusters
6 Calorie Bike
50’ D-Ball/Farmer Carry

Warm-up
3 Min Cardio of Choice
Spiderman + 10 Rotations/side
10 Barbell Good Mornings
10/10 Cossack Squats
10 Wall-facing Squats

Strength
Deadlifts: 2 x 3 @ 85%
THEN, EMOM x 8:
2 Speed Deadlifts @ 60%

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Stimulus
Strength: lots of reps today, build to a weight you can do for up to 5 reps but you’re stopping at 3 reps (roughly 8.5/10 on RPE). Then, do an EMOM of 2 speed deadlifts at a much lighter weight, focusing on speed off the floor and control to the bottom

Train: thrusters should be at a weight you can do unbroken if you needed to, but it may be of benefit to break them up. Calorie bike should be as fast as you can without affecting your thrusters. Flow goes: 10 thrusters, 4 cal bike. 8 thrusters, 8 cal bike. 6 thrusters, 12 cal bike…

Monday Weightlifting (31)
3 Sets:
10/10 Bird Dog Knees to Elbow
15/15 Side Plan With Rotation
45s Weighted Plank
10/10 KB Gorilla Row

High Hang Power Snatch: 3 x 2 @ 60% (based on Power Snatch)

Power Snatch EMOM: 5 x 1 @ 65% (based on Power Snatch)

Snatch Balance + Overhead Squat 3 x (1 + 1) @ 77% (3s descent on OHS, based on Snatch balance)

Clean Pull + Hang Power Clean + Power Clean 3 x (1 + 1 + 1) @ 68% of power clean

Clean Pull + Power Clean: 3 x (2 + 1) @ 70%

Pause Front Squats: 3 x 2 @ 70% (reduce weight by 10-15% as needed to maintain depth and tension)