Training Monday July 2 and Tuesday July 3.

July 3rd

AM

A. 2 Position Power Snatch (above knee, below knee), 2 x 5 sets, 4-5 min - full pause in each position

B1. Romanian Deadlifts @ 31X1, 3-4 reps x 5 sets, 2 min - full pause 2-3 inches from floor

B2. HSPU to extra depth @ 30X0, 2-3 reps x 5 sets, 2 min

C1. Barbell Russian Step-ups @ 11X0 - 20", 10-12/leg x 3 sets, 1 min (1 min b.t legs) - go heavier as it is a lower box

C2. Parallel Grip Chin-ups @ 30X0, AMRAP x 3 sets, 1 min - use rings if necessary

A. 135, 145(1.F), 150(1.F) 150,155,160. Did an extra set because of the missed reps. Was missing because I wasn't pulling aggressive enough and lost them in front. Feel like I might be able to do 165,170 here. 

B1. 275,295, 315,325,325  all for 4 reps.  used straps starting with 3rd set. 

B2. 3,4,4,3,3 @ 2" depth. will add another inch depth for this rep scheme. 

C1. 115,135,145(10).  smaller box made a big difference as I was able to add 50lbs per set. 

C2. 10,9,9. 

PM

Run 45 minutes @ 50% effort

July 2nd - PM

A. Front Squat with Chains @ 20X1, 3-4 reps x 5 sets, 4-5 min

B1. GH Raises @ 20X0, 8-12 reps x 4 sets, 2 min - add DB's under chin to increase intensity

B2. Standing Single Arm DB OH Press @ 30X0, 4-7/arm x 4 sets, 2 min (30 sec b/t arms)

C1. DB Split Squats @ 30X0, 8-10/leg x 3 sets, 1 min (1 min b.t legs) - rear foot elevated

C2. Ring Rows @ 30X0, 6-9 reps x 3 sets, 1 min - raise feet, add weight, etc. make it hard

D. Complete 10 unbroken Clapping Push-ups per min for up to 10 minutes, if you fail, you stop then and there

A. 38 lbs chains added to each set.   205,215,225,235,240x3

b1. 25 lbs, 35lbs x11, 35lbs x 11, 35lbs x9

b2. 55,65, 65x6, 65x5

c1. 45x10, 55x10, 65x10 - 65 is biggest DB I have, 65 was tough.  Will tape 5's to DB's next time.

D.  completed 6 full rounds and 8 on the 7th round.   That sure took the snaking aspect out!