Week of May 15th 2017

Monday, May 15th 2017

A.
3 Rounds for time
400m Run
15 HSPU’s

Time cap 12 min.

At 20:00 on the clock:
B.
3 Rounds for time
400m Run
20 Hang Power Cleans 115/75lbs

Time cap 12 min.

Tuesday, May 16th 2017

A.
EMOM for 7 min.
6 Sumo Deadlifts @ 70-72.5%

B.
EMOM for 7 min.
6 Wide Grip Bench Press @ 70-72.5%

C. Alternate between C1, C2 and C3
C1. 3 x 10 DB Shoulder Press, rest 1 min. before C2
C2. 3 x 10 DB Biceps Curls, rest 1 min. before C3
C3. 3 x 10 DB Single Arm Rows, rest 1 min. before C1

Wednesday, May 17th 2017

A.
For time:

100/75 Cal. Bike or Row

10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

100/75 Cal. Bike or Row

Olympic weightlifting class:

A.
EMOM for 15 min.
2 Squat Cleans, start @ 70%, add weight every 2-3 sets

B.
EMOM for 15 min.
2 Jerk, start @ 70%, add weight every 2-3 sets

C.
Work up to a heavy set of 1 Snatch Balance

D.
Cool Down - 10 min. easy run, bike or row


Thursday, May 18th 2017

A.
Front Squat - work up to a heavy set of 8

B.
100 Power Clean and Jerk 95/65lbs for time
*first 30 reps are for time too

Friday, May 19th 2017

A.
“Kelly”
5 Rounds for time
400m Run
30 Box Jumps 24/20”
30 Wall Balls 20/14lbs

B. Cool down - 10 min. easy bike or row

Saturday, May 20th 2017

A.
3 Rounds
400m Farmers Carry 24/16kg KBs or 55/35lbs DBs
90 sec. Weighted Plank Hold 25/15lbs plate
400m Plate Carry 55/35lbs
60 sec. Side Plank R
60 sec. Side Plank L
400m Run
10 Deadlifts 275/185lbs

Time cap 40 min.

Sunday, May 20th 2017

A.
For time
1 mile run
12 Rounds
4 Strict HSPU’s
8 Chest to bar Pull Ups
12 Pistols

B. Cool down - 10 min. easy bike or row

Olympic weightlifting class:

A.
EMOM for 20 min.
2 Squat Snatch, start @ 70%, add weight every 4 sets

B.
Work up to a heavy set of 5 Snatch Grip Hang Deadlift

C.
Work up to a heavy set of 2 Back Squat

D.
Cool Down - 10 min. easy run, bike or row

Oleksiy Dakhno