Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • Run 1600 m TT
  • Ring Dips : Max Set
  • Strict Muscle-ups : Max Set

2

  • Deadlift : 6x2 at 85% 1RM
  • Back Squat : 3x3 at 85% 1RM

3

  • Power Clean : 1 Rep Max
  • Hang Power Clean : 5 Rep Max

4

  • Power Clean 4x5
  • Bench Press : 3x3 at 85% 1RM
  • Incline Row : 6x4

5

  • AMReps 10 mins: Dumbbell Snatches

6

  • Shoulder Press 4x5
  • Power Snatch : 6x2 at 85% 1RM
  • Power Snatch : 6x2 at 85% 1RM
  • Sumo Deadlift High-pull 6x3

7

8

  • Chipper: L-Sit Chest-To-Bar Pull-Ups, Shoulder Press, L Pull-ups and 4 more

9

  • Deadlift : 8 Rep Max
  • Press : 1 Rep Max
  • Strict Handstand Push-ups : Max Set
  • 21-15-9: Deadlifts and Handstand Push-ups
  • Deadlift : 5x1 at 90% 1RM
  • Back Squat : 3x1 at 90% 1RM
  • Sit Ups : 5x30

10

11

  • Power Clean 4x5
  • Pistols : Max Set
  • Single Unders : Max Set
  • 25-20-15-10-5: Double Unders and AbMat Sit-ups
  • Bench Press : 3x1 at 90% 1RM
  • Incline Row : 5x3

12

13

  • Shoulder Press 5x3
  • Power Snatch : 5x1 at 90% 1RM
  • Sumo Deadlift High-pull 5x3
  • Chipper: Box Jumps, Double Unders, Ring Dips and 7 more

14

15

16

  • Deadlift : 8x2 at 80% 1RM
  • Back Squat : 3x3 at 85% 1RM
  • Sit Ups : 5x30

17

18

  • Power Clean 3x5
  • Bench Press : 3x3 at 85% 1RM
  • Incline Row : 5x3

19

  • J.T.

20

  • Shoulder Press 5x3
  • Power Snatch : 6x2 at 85% 1RM
  • 5 RFT: 400 m, Knees-to-elbows and Deadlifts

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3