Sat Jul 11

Train/Move
Every 4 Min x 4 Sets:
200’ Farmers Carry @ 50/35
15 Toes-to-bar
300/250m Row

Cap work at 3 Min, Rest 1 Min

Warm-up
3 Min Cardio of Choice
2 Sets:
10 Banded Good Mornings
5/5 KB Windmills
5 Burpee Broad Jumps

Strength
Alternating Every 90s x 4 Sets:
5 Bench Press, building to heavy
6 Tempo Romanian Deadlifts @ 31X1
*start at 70% and build for bench
*RDLs at 50% of 1RM deadllift

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Stimulus
Strength: four sets each of these exercises, alternating back and forth every 90s. Bench presses start at 70% and build across four sets. RDLs are performed at 50% of 1RM deadlift, with a 3s eccentric, 1s pause on the ground, Xplosive lift, 1s pause at the top

Saturday Weightlifting
3-Position Snatch : 1 @ 56%, 1 @ 56%, 1 @ 58%, 1 @ 58%
*above knee + below knee + floor

Snatch : 1 @ 75%, 1 @ 75%, 1 @ 75%, 1 @ 78%, 1 @ 78%, 1 @ 78%, 1 @ 80%, 1 @ 8...

Perform these if you do not miss and feel good: Snatch : 1 @ 82%, 1 @ 85%, 1 @ 87%

Complex: Halting Snatch Deadlifts and Snatch Pulls : 2 (2 + 3 @ 90%), 2 (2 + 2 @ 93)

Back Squat : 5 @ 75%, 3 @ 77%, 2 @ 80%, 5 @ 76%, 3 @ 78%, 2 @ 82%