Monday marks the final day of the 2016 Summer Body Challenege. Congratulations to everyone who participated. Winners will be announced this weekend. Pictures are due Tuesday by midnight. Please send a side by side before and after picture and the before and after results from the diagnostic WOD (to be done on Monday) to rmurph04@gmail.com. All pictures will remain private. A panel of coaches will select this year’s winners.

**NOTE: If you are completing a cut or a mass on RP in conjunction with this challenge, it is highly recommended that you transition to base (maintenance) for a 1-2 month period. You should NOT be cutting or massing for longer than 12 weeks at a time. If you have specific questions, contact Coach Murph via email or text.**

We pick our strength back up this week. It will build linearly and challenge you each week. Be confident and focused with every lift.

Quote of the Week: “With confidence, you have won before you have started.”

Monday

RP Nutrition Template = Light

**2016 Summer Challenge Retest**
Compare with 2/8/16

Strength Retest

Deadlift (Spend 20 Min Retesting Your 1 Rep Max)

Gymnastics Retest

Max Rep Strict Unbroken Pull-Ups

Rest 2 min

Max Rep Unbroken Push Ups (Chest touches the floor every time)

Rest 2 min

Conditioning Retest

1 min AMRAP Burpees

Rest 30 Seconds

1 min AMRAP Box Jumps

Rest 30 Seconds

1 min AMRAP Wall Balls

Three scores in this workout

1 – Deadlift weight
2 – Gymnastics total reps
3 – Conditioning total reps

Tuesday 

RP Nutrition Template = Light

Strength 

Bench Press superset with Bent over Barbell Row (take 10 seconds rest between movements and 2-3 minutes between sets)

4 sets of 10 reps bench press + 10 reps barbell row

Find a weight where you are not failing at any point during the bench press and are keeping perfect form during the rows. The weights do not have to be the same. 

Conditioning 

“Fight Gone Bad” Remix

1 min Burpees
1 min Double Unders
1 min KB Snatches (1 for 1) 53/35
1 min Box Jump Over (24/20)
1 min KB Swings
1 min rest

3 rounds for total reps

Wednesday 

RP Nutrition Template = Light

Strength

Back Squat

7 x 3 @ 80% of 1RM

Conditioning

21 – 15 – 9

Calorie Row
Thrusters 95/65

Thursday

RP Nutrition Template = Light

Strength

EMOTM for 8 rounds

Strict Press – Push Press – Push Jerk

2-2-2

Barbell Cycling Work

**Done for time. Rest as needed in order to go unbroken each set. Select a weight where you know you will go unbroken for each round. The second series should be 20-30 pounds lighter than the first. Be smart. Impress us with perfect form, not weight.**

3 sets of 8 unbroken power cleans for time

Rest 3 minutes

3 sets of 12 unbroken power cleans for time

Rest 4 mins

Conditioning 

4 Rounds for Time
75 Double unders

Mandatory rest of :30 between rounds

**If you don’t have double unders alternate rounds of 150 single unders and 1 min of double under attempts.**

Friday

Open Gym

Saturday

RP Nutrition Template = Light

Deadlift

3 x 3 @80% 1RM

Conditioning

21-15-9
Power Snatch (75/45)
Pullups

directly into

12-9-6
Power Snatch (95/65)
C2B Pullup
 

directly into

9-6-3
Power Snatch (115/75)
Ring Muscle Up

For Time

Sunday 

Conditioning

Teams of 3

100 Calorie Row
100 Lateral Barbell Burpees
100 Power Cleans (135/95)
100 Toes to Bar
100 Push Jerks (135/95)
100 Lateral Barbell Burpees
100 Calorie Row

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