June 30-July 5

This week is random you may all think its always random but there is a plan and a method.  Hopefully I willl be able to find the normal 3-4 hours next week.

Monday:
3x20 backsquat
Start at your last weight don't cheat yourself don't take rests.

5-4-3-2-1
Deadlift RX (405/265) (375/210) (355/170)
Muscle up (CTB Pull Up/dips)
2 min
5-4-3-2-1
Power Clean (225/135) (215/115) (200/105/95)
Muscle up

Tuesday:
5 rnds
500 row
400 run
2 min rest

Wednesday:
155/100 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.


friday
"Smykowski"
For time:
Run 6k
60 Burpee pull-ups
If you've got body armor or a thirty pound vest, wear it.

Sat
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.