July 22, 29, 31

 The crew throwing down for Zach's goodbye workout. Melinda even brought cookies!!

 

Tuesday 22nd 

Max Effort
Conventional Deadlift Off Blocks 3x3
+
Remove 10% of max set & perform MAX REPS


Dynamic Effort
Ultra Wide Sumo Good Morning 10x2


Core
Standing Barbell Twists

Tuesday 29th 

Hang Clean 5x3 - 80%, 85%, 87.5%, 90%, 92%


Clean Pull 3x3 - 90%, 95%, 100%


"Zach"
Deadlift 5-4-3-2-1 (315/225)
Burpee Box Jump Overs 1-2-3-4-5

Thursday 31st 

Bench Press SINGLE - 4 seconds down, 3 second pause, UP


Band Resisted Bench Press Ladder
2 Reps @ 80% w. Bands
3 Reps @ 75% w. Bands
4 Reps @ 70% w. Bands
5 Reps @ 65% w. Bands
Max Reps @ 60% w. Bands

*Rest as needed b/t sets


5 Sets
Weighted/Strict Dips 5-8
DB Row 3-5