Sun Mon Tue Wed Thu Fri Sat

28

29

  • Nasty Girls
  • Muscle-ups : Max Set
  • Snatch : 1x2 at 70% 1RM
  • Snatch : 1x2 at 75% 1RM
  • Snatch : 1x2 at 80% 1RM
  • Snatch : 1x2 at 85% 1RM
  • Snatch : 1x1 at 90% 1RM
  • Snatch : 1x1 at 90% 1RM
  • Snatch : 1x1 at 90% 1RM
  • Snatch Pull : 4x3 at 107% 1RM
  • Back Squat : 5x5 at 83% 1RM

30

  • FT: Clean & Jerks
  • 3 RFT: Rows and 400 m

31

  • Push Press : 5x4 at 80% 1RM
  • Power Clean : 5x4 at 80% 1RM
  • Power Jerk : 5x3 at 80% 1RM

Aug | 1

2

  • Clean & Jerk : 1x2 at 70% 1RM
  • Clean & Jerk : 1x2 at 75% 1RM
  • Clean & Jerk : 1x2 at 80% 1RM
  • Clean & Jerk : 1x1 at 85% 1RM
  • Clean & Jerk : 1x1 at 90% 1RM
  • Clean & Jerk : 1x1 at 90% 1RM
  • Clean & Jerk : 1x1 at 90% 1RM
  • Front Squat : 5x5 at 83% 1RM
  • 3 RFT: Front Squats, Chest-to-bar Pull-ups and Double Unders

3

  • Row 10 km TT

4

5

  • Snatch : 1x2 at 70% 1RM
  • Snatch : 1x2 at 75% 1RM
  • 4 RFT: 400 m, Legless Rope Climbs and Snatches
  • Snatch : 1x2 at 85% 1RM
  • Snatch : 1x1 at 90% 1RM
  • Snatch : 1x1 at 95% 1RM
  • Snatch Pull : 4x2 at 110% 1RM
  • Back Squat : 5x5 at 85% 1RM
  • Snatch : 1x2 at 80% 1RM

6

  • Every 1 min for 6 mins: Power Cleans, Front Squats and Push Jerks
  • FT: Rows, Double Kettlebell Jerks and Handstand Walks

7

  • Power Clean : 5x5 at 70% 1RM
  • FT: Sled Pushes, Bar Muscle-ups and Sled Pushes
  • Power Jerk : 5x5 at 70% 1RM
  • Push Press : 5x5 at 70% 1RM

8

9

  • Front Squat
  • Mary

10

11

12

  • Clean : 1 Rep Max

13

14

15

16

  • 5 RFT: Rows and Bench Press

17

  • Chipper: Double Unders, 100 m, Row Calories, and 18 more

18

19

20

  • AMRAP 15 mins: 400 m and Deadlifts
  • FT: Strict Handstand Push-ups, Strict Handstand Push-ups, Strict Handstand Push-ups, and 2 more

21

  • Shoulder Press : 1-1-1-1-1
  • Push Press : 3-3-3-3-3
  • Power Jerk 5-5-5-5-5
  • Barbara

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24

25

26

27

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30

31