Week of May 22nd 2017

 

Monday, May 22nd 2017

A.
EMOM for 30 min.
(1) - 12/9 Cal. Assault bike (sprint)
(2) - 6 Burpee Box Jumps 24/20” (sprint)
(3) - 10 Alternating single arm DB Snatch 50/35lbs (sprint)

B. 
Cool down - 3 x 800m run, no rest in between

Tuesday, May 23rd 2017

A.
Front Squat - work up to a heavy set of 6

B.
For time
21 - 15 - 9
Pull Ups
Push Ups
2 for 1 Wall balls 20/14lbs

 

Wednesday, May 24th 2017

A.
3 Rounds for time
400m Run
20 Toes to Bar
12 min. time cap

At 20:00 on the clock:

B.
3 Rounds for time
400m Run
15 Hang Power Snatch 95/65lbs
12 min. time cap

Olympic weightlifting class:

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

B.
Work up to a heavy set of 10 Snatch Grip Hang Deadlift

C.
Work up to a heavy set of 8 Back Squat

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

Thursday, May 25th 2017

A.
Work up to a heavy set of 3 Sumo Deadlift

B.
Work up to a heavy set of 3 Wide Grip Bench Press

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

Friday, May 26th 2017

A.
For time:
800m run
15 Rounds
3 Power Cleans 135/95lbs
6 Push Ups
9 Air squats
800m Run

Saturday, May 27th 2017

A.
7 sets of 2 min. Work and 2 min. rest
AMRAP
10 Wall Balls 20/14lbs
10 DB Push Press 35/25lbs
10 Box Jumps 24/20”
10 Deadlift 225/155lbs
10 HSPU’s

B.
Cool down - 10 min. easy run

Sunday, May 28th 2017

A.
30 Squat Snatches 135/95lbs for time

REST 10 min.

B.
100/75 Cal. Bike for time

Olympic weightlifting class:

A.
EMOM for 12 min.
3 Squat Cleans, start @ 70%, add weight every 2-3 sets

B.
EMOM for 12 min.
3 Jerk, start @ 70%, add weight every 2-3 sets

C.
Work up to a heavy set of 5 Snatch Balance

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

Oleksiy Dakhno