Week of May 16th 2016

Monday, May 16th 2016

A) Squat program W1D1 (6 weeks, 3 days per week)

Front Squat 6 x 2 @ 80%

 

B) 5 Rounds for time

30 Double Unders

6 Push Jerks 155/103lbs

12 KB Swings 24/16kg

 

Tuesday, May 17th 2016

A. “Cindy”

AMRAP in 20 min.

5 Pull Ups

10 Push Ups

15 Air Suats

 

B. 4 Rounds

15 Hollow Rocks

15 Good Mornings

 

Wednesday,  May 18th 2016

A) Back Squat W1D2

6 x 3 @ 80%

B) Deadlift

1 x 20 @ 50%, rest 3-4 min.

3 x 10 @ 50%, rest 3 – 4 min.

C) With a partner, alternating rounds

AMRAP in 10 min.

10 Cal. Assault Bike

 

Thursday, May 19th 2016

A) Strict Press

6 x 6, adding weight each set, rest 3 min.

B) With a partner, alternating rounds

AMRAP in 15 min.

10 Box Jumps 24/20”

8 Front Squats 115/73lbs

6 Single Arm Alt. DB Snatch 55/35lbs

 

Friday, May 20th 2016

A) Front Squat W1D3

6 x 2 @ 80%

B) For time

500m Run

50 Wall Balls 20/14lbs

50 Burpees

50 Deadlifts 95/63lbs

50 Push Press 95/63lbs

500m Run

 

 

Saturday, May 21st 2016

A) Bench Press 4 x 8 @ 55% of 1.5 reps, rest 4 min.

B) EMOM for 20 min. (heavier than last week)

(1) – 1-6 Strict Chin Ups

(2) – 6 DB Shoulder Press AHAFA

(3) – 8 Barbell Biceps Curls AHAFA, free tempo

(4) – 40 sec. Farmers Carry (heavier than last week)

 

Sunday, May 22nd 2016

A) With a continuously running clock

@ 0:00 for time

15 – 12 – 9

Thrusters 95/63lbs

Pull ups

 

@ 10:00

12 – 9 – 6

Thrusters 95/63lbs

Pull ups

 

@ 20:00

9 – 7 – 5

Thrusters 95/63lbs

Pull ups

Oleksiy Dakhno