Week of June 20th 2016

Monday, June 20th 2016

 

Last week of heavy squats, 1 RM Back Squat next Tuesday

 

A) Back Squat - 20 min. to find 2 RM + do 1 more set of 2 reps at that 2RM weight

 

B) “Helen”

3 Rounds

400m Run

21 KB Swings 24/16kg

12 Pull Ups

Compare to Saturday, April 30th 2016

 

Tuesday, June 21st 2016

 

A) Every 3 min. for 18 min.

10 Strict HSPU’s to 1 Abmat + 10 Push Jerks

Or

20 Push Ups + 10 Push Jerks

Add weight each set

 

B) Every 3 min. for 18 min.

10 Tng Power Cleans + 12 Burpee Box Jumps 24/20”

Add weight each set

 

Wednesday, June 22nd 2016

 

A) AMRAP in 25 min.
400m Run
10 Power Snatch 75/53lbs
8 Bar Facing Burpees
3 Bar Muscle Ups (or 10 C2B or 10 Pull Ups)

Compare to Wednesday, April 13th 2016

B) Front Squat 6 x 2 @ 80%, rest 2 min.



 

Thursday, June 23rd 2016

 

A) In teams of 2-3, relay style

5 Rounds

20/15 Cal. Assault Bike

10 Bench Press 135/83lbs

200’ Farmers Carry 24/16kg KB’s or 55/35lbs DB’s


 

Friday, June 24th 2016

A) Back Squat 6 x 2 @ 80%, rest 2 min.

B) 3 to 4 Rounds not for time

10 Strict Chin Ups

10 Strict Bar Dips

10/leg Single Leg Box Squats

 

Saturday, June 25th 2016

 

A) Work up to a heavy set of BTN Split Jerk + Split Jerk (1+2), then 3 x 1 + 2 @ 80% of that heavy set

 

B) 3 Rounds for time of

21 Deadlifts 185/133lbs

15 DB Push Press 55/35#

9 Over the Box Jumps 24/20”

Compare to Saturday, April 23rd 2016


 

Sunday, June 26th 2016

A) 5 Rounds

800m Run

1000m Assault Bike

Oleksiy Dakhno