Sat Jul 25

Train/Move
25 Min Alternating EMOM:
1) 13/10 Cal Ski or Row
2) 50’ Handstand Walk / 2-4 Wall Walks
3) 12/9 Cal Echo Bike
4) 1 Round of “DT”
5) Rest

”DT” = 12 DL + 9 Hang Power Clean + 6 Jerks
Max Weight: 155/105

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

Strength
Every 45s x 10 Sets:
2 Speed Deadlifts @ 50%

Every 90s x 4 Sets:
10-15 Deficit Push-ups

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Stimulus
Strength: do all deadlifts before starting push-ups. Deadlifts are fast off the floor while maintaining strong positions, controlled descent to the ground, fast up. Push-ups can be elevated on the rig, to make them more challenging you can place plates on the ground to increase the range of motion to a maximum of 3.5/2” (45/25lb plates)

Train/Move: lots of work today, hence the rest interval. Complete the machine calories in under 40s, reducing reps as needed, HS walks can be practice for 40s, and DT should be unbroken

Saturday Weightlifting (30)
3 Sets:
30s Wall Sit
30s Basketball Abs
10/10 Weighted Bulgarian Split Squats
15 Banded Tricep Push-downs
15 Banded Face Pulls

Clean: 4 x 1 @ 70%

Pause Clean Deadlift (2” off floor, knee, mid-thigh) + Clean Pull: 3 x (1 + 3) @ 87%

Pause Jerks (in dip and split): 3 x 2 @ 50%

Jerk: 4 x 2 @ 70%