Week of July 16, 2018

This week will be hot – make sure you hydrate and eat properly.  I will modulate the intensity a bit.  I did the run/row/burpee workout on Sunday morning.  I set the rower in the sun to up the misery factor, but I did move it to the shade to lower melting in the sun factor.
Pulling sesh on Monday, “Royal Rumble” on Tuesday, and Squat on Thursday.
On Wednesday, we will add a rope climb session.  I will mix it in with Handstand work and rope work in an alternating EMOM.  Please wear gear to protect from burns – the knee sleeve pulled down around the ankle seems to work pretty well.
On Saturday at 10a we will hold a competitive training seminar – it will be about 90 minutes and finish with a workout.

Workout of the Day
Clean Grip Deadlift into Shrug
Build to a heavy double in 10 minutes
Clean Grip Deficit Deadlift
Build to a heavy double in 10 minutes
Clean Complex
Hang Power Clean – Power Clean – Hang Squat Clean
Build to a heavy set of this complex in 15 minutes.
For the Deadlift work, no hook grip.  There is a little less time than the last few weeks, but you have more time for the Clean Complex.