CHP upper lower 4.2

Strict Parallel Grip Pullups 4x6

Back Extensions 3x15 @ 25# plate

Front Squat

2x9 @ 175# - 200#

2x5 @ 225#

MF Standing hip rotations 2x10 ea way @ 5#

Donkey Calf Raise (belt) 4x20 @ 45#

CHP upper lower 4.1

Close Grip Bench Press 3x10 @ 155# - 175# - 185#

VMO Squats 3x10 @ 1.5 pood

Neutral Grip DB Incline Press 3x10 @ 65#

BB Rows (underhand grip) 3x10 @ 135#

Trap Bar Deadlift (low handle)

2x6 @ 240# - 290# 

2x5 @ 310# - 325#

Core

3 Sets:

GHD Situps x20

Ab Wheel x10

Side Plank x45 sec ea

CHP Endur 5

7 minutes for max distance

Just over 1550m

Sprints, yards:

Accel 10, sprint 10 x 2

Accel 10, sprint 20 x 2

Accel 10, sprint 30 x 1

CHP Endur 4

6 minutes for max distance

LT = ~1375m

~1385m

Rest 12 mins

1/2 Gassers x 5
*rest 50 secs btwn

18,18,17,18,18

CHP lower 3.1

24" Box Jumps 4x4

Stiff Leg Deadlift 2x10 @ 155#, 2x8 @ 185#

Front Squats 3x9 @ 165# - 185# - 195#, 2x4 @ 235#

Sissy Squats (assisted w/ feet on roller pad) 3x10

MF Seated Leg Extensions 3x10 @ 25#

MF Standing Leg Curls 3x10 @ 25#

Iso Tib - Ant Raises 2x25 @ 15#

CHP upper 3.1

Close Grip Bench Press 2x10 @ 155# - 175#, 2x8 @ 185# - 195#

Strict Pullups 4x7 @ BW

Rear Neck 3x15 @ 80#

DB Neutral Grip Incline Bench 3x8 @ 65# - 70# - 70#

BB Rows (underhand grip) 3x10 @ 135#

Side Neck 3x15 @ 50#

Machine Bar Tricep Pushdowns 3x15 @ 50#

Machine Bar Bicep Curls 3x10 @ 50#

Machine Leg Press Seated Calf Raises 4x25 @ 60#

Supine Cable Double Hip Flexion 3x12 @ 50#

CHP lower 3.2 upper 3.2

BB RDLs 3x8 @ 185# - 205# - 225#

DB Seated Rear Delt Flys (pronated grip) 3x20 @ 15#

EMOM 5:

3 Snatch Pulls @ 185#

Clean Shrugs 5x5 @ 245#

Powell Raise 3x10 @ 10# DB

CHP Endur 3

2 x 5 minutes w/ 3 mins walk/rest after each

Just over 1050, just over 1000

Rest 10 mins

EMOM 6:

100 yard sprint

15,16,15,15,15,15

CHP lower 2.2 upper 2.2

Deficit Pushup 3x16

Tate Press 3x16 @ 20# - 25# - 30#

Machine SA Kneeling Lateral Lat Pulldowns 3 sets:  20 @ 25#, 18 @ 35#, 15 @ 45#

Machine Standing Hip Adductors 3x12 @ 140# - 180# - 200#

Machine Rows

2x10 wide @ 75# - 90#

2x10 narrow @ 75# - 90#

Seated Cable Pancake 3x15 @ 45#

BB Hip Thrusts 4x15 @ 225#

*short rest btwn

CHP upper 2.1

Close Grip Bench Press 4x10 @ 145# - 155# - 165# - 175#

DB Neutral Grip Incline Bench 3x10 @ 65#

BB Rows (underhand grip) 4x10 @ 115#

Strict Parallel Grip Pullups 4x6 @ BW

DB External Rotator 2x12 @ 10#

L Sit Press 2x12 @ 45# BB

Banded Bicep Curls 3x20

Banded Tricep Extensions 3x20

*R shoulder still sore

Metcon - 4th of July

249 Double Unders

56 Burpees

34 KBS, 62#

13 Deadlift, 315#

1 Mile Run

LT = 32:35

29:36

CHP lower 2.1

Front Squat 3x9 @ 155# - 175# - 185#, 2x5 @ 225# 

Narrow Stance Machine Leg Press (above parallel seat broke) 4x10 @ 100# - 140# - 180# - 180#

Stiff Leg Deadlift 4x10 @ 155#

Machine Leg Extensions 3x12 @ 100# - 120# - 120#

Machine Standing Hip Abductors 3x12 @ 120# - 160# - 180#

Machine Seated Leg Curls 3x12 @ 80# - 90# - 100#

Metcon

AMRAP 20:

11 Burpees

22 Air Squats

11 DBall Cleans, 100#

22 Cals Bike

4R + 3

CHP upper 1.2

DB Neutral Grip Bench Press 4x8 @ 65#

Directly into...

Pushups amrap30sec x 4

16-17-14-12

*4 min rest btwn sets

Press 2x15 @ 45#

DB Flys 2x10 @ 15#

DB Tate Press 3x15 @ 15#

Reverse Grip BB Curls 3x12 @ 45#

*R shoulder still sore, esp on press and flys

CHP lower 1.2

BB RDLs 3x8 @ 185#

GH Raises 3x8 @ BW

MF Standing Glute Kickbacks 3x10 @ 15#

CHP Endur 2

4 x 4 minutes w/ 2:30 rest/walk between

Just over 900, 850, 800, just over 750

CHP upper 1.1

Close Grip Bench Press 4x12 @ 135# - 135# - 145# - 155#

DB Neutral Grip Incline Bench 3x10 @ 55#

BB Rows (underhand grip) 3x12 @ 95#
Strict Parallel Grip Pullups 3x8 BW

DB Front/Lateral Raise 2x12 @ 10#

DB Seated Press 2x8 @ 35#

Standing DB Curls 3x10 @ 20#

Supine DB Neutral Grip Skull Crushers 3x12 @ 20#

*R shoulder still sore