Week of July 11th 2016

Monday, July 11th 2016

 

A. Work up to a heavy set of 8 Thrusters, rest 2-3 min. between sets

A1. Perform max. reps @ 80% of a that heavy set

 

B. Option #1

AMRAP in 7 min.

10 Power Snatch 75/53lbs

3 Bar Muscle Ups

 

Option #2

AMRAP in 7 min.

10 Power Snatch 75/53lbs

5 C2B Pull Ups

 

Option #3

AMRAP in 7 min.

10 Power Snatch 75/53lbs

5 Pull Ups

 

Option #4

AMRAP in 7 min.

10 Power Snatch 45/35lbs

5 Jumping C2B Pull Ups

 

Tuesday, July 12th 2016

 

A. AMRAP in 20 min.

10 Overhead Squats 115/73lbs

20 Push Ups

200’ Farmers Carry DB+KB (24kg+55#/16kg+35#)

 

B. Double Unders practice

Beginner: 5 min. practice

Advanced: 3-5 sets of max. unbroken double unders
 

 

Wednesday, July 13th 2016

 

A. 8 rounds

800m Run

1 min. walk

 

Thursday, July 14th 2016

 

A. Deadlift, tempo 30x0, rest as needed

10 - 10 - 10 - 10 - 10

 

B. Bench Press, rest as needed

10 - 10 - 10 - 10 - 10

 

C. Leg raises on parallel bars 3-4 sets of 7-10 reps



 

Friday, July 15th 2016

 

A. 30 Rounds for time

1 Power Clean 225/143lbs

3 HSPU's

5 Goblet Squats 24/16kg

 

Saturday, July 16th 2016

 

A. 5 Rounds

20 RKB Swings 32/24kg

20 Box Jumps 24/20”

 

B. 1-2-3-4-5-6-7-8-9-10

Strict Chin Ups

BTN Shoulder Press 95/63lbs

 

Sunday, July 17th 2016

 

A. Work up to a heavy set of  2 Hang Squat Snatch

A1. 3 x 2 Hang Squat Snatch @ 80% of A


B. 6 x 3 Snatch Grip Deadlift

Oleksiy Dakhno