Monday July 6th 2015
1. EOMOM for 7 rounds
Pocket Snatch High Pull + Hang Snatch High Pull + Hang Full Snatch
#135-185
2. 3x6 Back Squat #225,255,305
3. 3 Minute AMRAP
6 Front Squats #155
6 Lateral Burpees
3 rds + 4 reps
Rest 1 minute
Double Unders
215 reps
Rest 1 minute
Went to the range before work, all my arrows flew well. Ended my shooting session with a few blank bale shots. The mind is primary.
Tuesday July 7th 2015
1. Full Clean & Jerk
EMOMx12:
Min 1: 30-40# under pr #225
Min 2: 25-35# under pr #235
Min 3: 20-30# under pr #240
Min 4: 15-25# under pr #245
Min 5: 10-20# under pr #252
Min 6: rest
Min 7: 30-40# under pr #215
Min 8: 25-35# under pr #235
Min 9: 20-30# under pr #245
Min 10: 15-25# under pr #255
Min 11: 10-20# under pr #275
2. Clean Accessory Work
A. 3×2 Clean Grip Dead at 100% #285
B. 3×1 Clean Grip Dead at 115% #300
C. Work up to a 2 rep heavy Snatch grip Push Press from behind the neck. #215
SESSION 2
1. Conditioning
3 RFT:
21 Cal Row
15 Box Jumps, 24/20
9 Power Snatch, 115/80
500m Run Buy-out
11:04
Wednesday July 8th 2015
REST DAY
Thursday July 9th 2015
1. 10 minutes to hit a heavy snatch
#75,105,125,135,155,165,185,195,205
2. 200' HS Walk for Time - 2:22
3. For Time
1 mile run
100 Air Squats
100 Sit-ups
50 KBS #70
50 Box Jump Overs 24"
18:48
Friday July 10th, 2015
Teams of 4 workout, only 1 person working at a time...
50 push press #135
50 push press #155
AMRAP push press #185
rest 3:00 minutes
50 front squats #135
50 front squats #155
AMRAP front squats #185
rest 3:00 minutes
50 power cleans #135
50 power cleans #155
AMRAP power cleans #185
rest 3:00
500m Relay 2x - 6:48 (2 man team, 2000m total)
Saturday July 11th, 2015
As the picture shows, I have Avery on my back (close to 30lb) plus all the necessary baby stuff like diapers, wipes, bottle, water, etc... and my trail camera stuff like cards, tool set, keys, camera...then I had to cradle the ladders in my arms up 2 miles to my spot. Checked 4 cameras, had a little bit of everything on it - bears, cougar, elk, deer, and turkeys. Very pleased to get those cameras swapped out.
Sunday July 12th, 2015
Shot in my backyard and at the range. Actually didn't fire a ton of arrows, but mainly worked on technique and subconscious shooting. Great week of training, next weekend is a CrossFit competition, should keep me sharp.