Va-Ca

Vacation is over...
As you can tell... No posts after Tuesday last week...

Wed. ~ July 5th was 20 mile bikeride on Bearskin Trail from Harshaw to Minoqua...
Fun ride...

Today we got back after it...

Warm-Up
SmashweRx WU x 1
-------------
Warm-Up for Squats
--------------
BACK SQUAT
On the 2m x 5 sets:
3-1-3-1-3-1 (increase from last week)
---------------
FRONT RACK LUNGES
2 x 12 (approx 49% of 1RM Front Squat)
--------------
Gymnastics & Snatch
Every 2m x 7 sets:
4 TTB
2 Bar MU (2 CTB + 2 Strict Dips)
1 Hang Power Snatch
1 OHS
1 Hang Squat Snatch
(increase the Snatches as you feel)
-----------------
BA
Not for Time:
27 GHD Sit Ups + 30 Shoulder Touches on Wall
21 GHD Sit Ups + 30 Shoulder Touches on Wall
15 GHD Sit Ups + 30 Shoulder Touches on Wall

Daliege ~ 155-185-165-205-175-225 (Front Squat) / 95-105-115-125-125-135-135
Drake ~ 315-355-325-375-345-385 / 135 FR Lunge / 95-105-115-125-130-130-135
tb ~ 235-265-250-280-260-295 / 135 FRL / 135-135-135-135-145-155-155