MONDAY 6.27.22

Summer STRONG Week 4

LIFT HEAVY - Squats n Push Press - 25 Minutes to Complete 4 Sets EACH of

1 Pause Front Squat + 2 Back Squat @ 80% FS1RM

5 Push Press @ 75% 1RMPP

Athletes go back and forth between movements until they complete all 4 rounds

Suggested warm up scheme to working sets

1 Pause Front + 2 Back Squats @50-60-70-75%

Breathe Hard Partner WOD

3 Rounds

Athlete A: 15 Thrusters 95/65 lbs

Athlete B: 15 Thrusters 95/65 lbs

Athlete A: 15 Chest to Bar Pull-ups

Athlete B: 15 Chest to Bar Pull-ups

12 Minute Cap

TUESDAY 6.28.22

LIFT HEAVY - Bench Press - 12 Minutes

5x10@ 66% 1RMBP

BREATHE HARD - E2MOM for 24:00

A) Row 30/24 Calories

B) 75’ Handstand Walk or 8 Wall Walks

C) 25 Toes to Bar

WEDNESDAY 6.29.22

Snatch Consistency - 15 Minutes

Snatch + Hang Snatch

2@50% - 2@60% - 2@70% - 2@80%

Heavy Complex by Feel

Heavy Clean Complex - 15 minutes

Clean + Hang Clean

2@50% - 2@60% - 2@70% - 2@80%

Heavy Complex by Feel

THURSDAY 6.30.22

Functional Bodybuilding 7:30am & 6:30pm

Open Gym 5:30pm

EMOM 20

M1) 5 Strict Tempo Toes to Bar

M2) 16 Alternating DB Bicep Curls

M3) 16 DB Reverse Lunges

M4) :40 Pallof Press

Buyout: Rowling 10 Minutes

Perform TWO 123 Up Downs for every Meter Above/Below 100m

FRIDAY 7.1.22

LIFT HEAVY - Bench Press 2RM - 12 Minutes

SWOLE-EMOM 10

M1) 20 Alternating DB Bench Press

M2) 20 Alternating Gorilla Rows

Empty Barbell Partner Buyout

Up and Down the River

10 Bicep Curls

10 Standing Chest Press

10 Overhead Press

10 Bentover Rows

10 Reverse Curls

SATURDAY 7.2.22

10am clAss only Helton Hero WORKOUT