Week of June 12th, 2017

Monday, June 12th 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, use one bar, change weights while you rest
C1. 3 x 10 BB Shoulder Press from the floor, rest 1 min. before C2
C2. 3 x 10 BB Biceps Curls, rest 1 min. before C3
C3. 3 x 10 BB Bent Over Rows, rest 1 min. before C1
 
Tuesday, June 13th 2017
 
A.
AMRAP in 30 min.
3 Rounds
400m Run
21 Box Jumps 24/20โ€
12 Toes to Bar
10 Rounds
9 Burpees over the bar
3 Power Clean and Jerks 155/105lbs
AMRAP
10 HSPUโ€™s
10 Pistols
 
Wednesday, June 14th 2017
 
A.
AMRAP in 20 min.
30 Double Unders
10 Box step ups with DB in one hand (5R + 5L) 50/35lbs 24/20โ€
10 Alt. DB Single Arm Clean + Push Press 50/35lbs
10 2 for 1 Wall balls 20/14lbs
 
B.
3-5 sets of 10 Straight Leg Raises on parallel bars
 
Olympic weightlifting class:

A.
EMOM for 30 min.
3 Hang Power Snatch @ 60 - 70%

B.
Work up to a heavy set of 1 Squat Clean

C.
Cool Down - 10 min. easy run, bike or row
 
Thursday, June 15th 2017
 
A.
For total time
3 Rounds
800m Run, 2 min. rest
400m Run, 1 min. rest
200m Run, 5 min. rest
 
Compare to August 16, 2016
 
Friday, June 16th 2017
 
A. Front Squat - work up to a heavy set of 7
 
B.
5 Rounds for time
10 Alt. Single Arm DB Snatch 50/35lb
10 Bar Dips
 
Saturday, June 17th 2017
 
A.
100 Double unders
50 DB Thrusters 35/25lbs
100 Double Unders
50 DB Hang Cleans + Shoulder to overhead 35/25lbs
100 Double Unders
400m Farmers carry 35/25lbs DBโ€™s
 
Sunday, June 18th 2017
 
A.
Teams of 2
AMRAP in 30 min.
Alternating sets with your partner (1) (1), (2) (2), (3) (3), (1) (1)...
(1) 5 Power Snatch 95/65lbs + 6 Burpees Over the bar + 7 Pull Ups
(2) 15 Deadlifts 95/65lbs + 12 Hang Power Cleans 95/65lb + 9 Push Jerks 95/65lbs
(3) 400m run + 21 KB Swings 24/16kg
 
A.
EMOM for 30 min.
3 Hang Power Clean and Jerk @ 60 - 70%

B.
Work up to a heavy set of 1 Squat Snatch

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

Oleksiy Dakhno