/var/www/html/wp-content/themes/Divi/single.php Programming for the week of 29 June -5 July | Iron Forged Athletics

Monday June 29th: E3MOM x 30 min

1st: 10 dips + 50m shuttle run

2nd: 5 strict pull ups/7 ring rows + 50m shuttle run

3rd: 7 Push Jerks 125/85 + 50m shuttle run

*push jerks at moderate weight that can be performed unbroken for all sets

Tuesday June 30th: Rounds for time

4 Rounds for time:

14 Dumbbell Snatches

20 Goblet Squats

20 Kettlebell Swings

Wednesday July 1st: AMRAP

20 min AMRAP

400m run

15 Wallballs

20 Double Unders

Thursday July 2nd: Heavy day

Option 1: 5 x 10 Strict Press

*rest 2 min between sets

*all sets same weight, reps 8-10 should be tough

Option 2:

5 sets:

10 Strict Press: 5 each side or 10 dual KB/DB strict press + 20 sec Handstand hold

*rest 2 min between sets

Friday July 3rd: Rounds for time

4 Rounds for time:

10-15 push ups

100m run

15 sec L-sit

100m run

20 Deadlifts 115/75

100m run