Weekly Workouts August 20-26th

Weekly Workouts August 20-26th

Monday

For time, using a single dumbbell:

10 Weighted Pull-ups, 50/35 lbs

40 Overhead Lunges, 50/35 lbs

10 Weighted Pull-ups, 50/35 lbs

30 Alternating Snatches, 50/35 lbs

10 Weighted Pull-ups, 50/35 lbs

10/10 Overhead Squats, 50/35 lbs

10 Weighted Pull-ups, 50/35 lbs

10 Turkish Get-ups, 50/35 lbs

10 Weighted Pull-ups, 50/35 lbs

Tuesday

5 rounds for time of:

Row 250 m, sub-45 secs

50 Unbroken Double Unders

If the row takes longer than 45 secs, or if you trip up on your Double Unders, redo it before moving back to the other exercise.

Wednesday

Overhead Squat 5-5-5, using heaviest weight per set

Snatch Balance 3-3-3, using heaviest weight per set

Hang Squat Snatch 1-1-1, using heaviest weight per set

Thursday

“Jack”

Complete as many rounds as possible in 20 mins of:

10 Push Press, 115/85 lbs

10 Kettlebell Swings, 1.5/1 pood

10 Box Jumps, 24/20 in

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Yoga at 7:15pm

Friday

Overhead Squat 5x8 at 65% 1RM

Rest as needed between sets.

Skill Focus:

- Snatch Balance

- Snatch-grip Jerk from behind the neck

Saturday

Team Workouts

Fundamentals 11am-12:15pm

Sunday

Boot Camp 9am-2pm



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