Week of May 29th 2017

Monday, May 29th 2017
 
A.
Front Squat - work up to a heavy set of 10
 
B.
For time
“Helen”
3 Rounds
400m Run
21 KB swings 24/16kg
12 Pull Ups
 
Optional:
Cool Down - 10 min. easy run, bike or row
 
Tuesday, May 30th 2017
 
A.
4 x 8 Sumo deadlift @ 75-77.5% of 1 RM Deadlift
 
B.
4 x 8 Wide Grip Bench Press @ 75-77.5% of 1 RM Bench press
 
C.
C. Alternate between C1, C2 and C3
C1. 3 x 10 DB Shoulder Press, rest 30 sec. before C2
C2. 3 x 10 DB Biceps Curls, rest 30 sec. before C3
C3. 3 x 10 DB Single Arm Rows, rest 30 sec. before C1
 
Wednesday, May 31st 2017
 
A.
For time
21 Bar Facing burpees
12 Deadlifts 115/75lbs
9 Hang Power Cleans 115/75lbs
6 Push Jerks 115/75lbs
 
Rest 3 min.
 
18 Bar Facing burpees
12 Deadlifts 135/95lbs
9 Hang Power Cleans 135/95lbs
6 Push Jerks 135/95lbs
 
Rest 3 min.
 
15 Bar Facing burpees
12 Deadlifts 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerks 155/105lbs
 
Rest 3 min.
 
15 Bar Facing burpees
12 Deadlifts 185/135lbs
9 Hang Power Cleans 185/135lbs
6 Push Jerks 185/135lbs
 
Rest 3 min.
 
12 Bar Facing burpees
12 Deadlifts 205/145lbs
9 Hang Power Cleans 205/145lbs
6 Push Jerks 205/145lbs
 
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, June 1st 2017
 
A.
“Mary”
AMRAP in 20 min.
5 HSPU’s
10 Pistols
15 Pull Ups
 
B.
Cool Down - 10 min. easy run, bike or row
 
Friday, June 2nd 2017
 
A.
3 Rounds for time
400m Run
15 Push Jerks 135/95lbs
Time cap 12 min.
 
@ 20:00 on the clock
 
B.
3 rounds for time
400m Run
10 Bar Muscle Ups
Time cap 12 min.
 
Saturday, June 3rd 2017
 
A.
75 Wall Balls 20/14lbs (see if you can go unbroken)
 
REST 5 min.
 
B.
75 KB Swings 24/16kg (see if you can go unbroken)
 
REST 5 min.
 
C.
75 Lateral over the box jumps 20/15” (can jump on top)
 
D.
Cool Down - 10 min. easy run, bike or row
 
Sunday, June 4th 2017
 
A
Teams of 3
90 Deadlifts 315/205lbs
90 Front Squats 225/155lbs
90 Bench Press 185/135lbs
 
B.
Cool Down - 10 min. easy run, bike or row


Olympic weightlifting class:

A.
EMOM for 30 min.
2 Squat Clean and Jerk @ 70%

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

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

Oleksiy Dakhno