7-18-13

milk

Hit all three of the following by 7/21/13

A.)  back or front squat 5×7 @75%
B.)  push press 5×4 @ 100% of strict press “Core-tight, butt-tight!”

C.) Power clean: work up to a heavy 3, perform 3×3 at that weight. record weight used.

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.

7-18-13

Choose from one wod:

8:00 amrap

10 pull ups

20 lunges

-or-

6:00 amrap
Deadlift – 4 reps @ 315lbs (scale to 70% of your 1RM)
Pushups – 8 reps (handstand pushups if you can do those, regular if you need to scale)

POPULAR POSTS

So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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