Week of June 19th, 2017

Monday, June 19th 2017
 
A.
Front Squat - work up to a heavy set of 9
 
B.
For time
1 Mile Run
50 Hang Cleans 95/65lbs
30 Toes to Bar
 
Tuesday, June 20th 2017
 
A.
5 x 6 Sumo deadlift @ 80-82.5% of 1 RM Deadlift, rest 2 min.
 
B.
5 x 6 Wide Grip Bench Press @ 80-82.5% of 1 RM Bench press, rest 2 min.
 
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
 
Wednesday, June 21st 2017
 
A.
“Cindy”
AMRAP in 20 min.
5 Pull Ups
10 Push Ups
15 Air Squats
 
B.
3-5 sets of 10 Straight Leg Raises on parallel bars
 
Olympic weightlifting class:

A.
EMOM for 20 min.
2 Hang Squat Cleans, go up in weight every 2 sets, start at 60%

B.
EMOM for 20 min.
2 Split Jerks, go up in weight every 2 sets, start at 60%

C.
In 6 sets work up to a heavy set of 2 Squat Snatch, not TnG, rest as needed
 
D.
Cool Down - 10 min. easy run, bike or row
 
Thursday, June 22nd 2017
 
A.
For time
100 Box Jumps 24/20”
100 Burpees (no jump)
100 KB swings 24/16kg
 
B.
2 Rounds not for time
400m Run
100 Bicycle Kicks
20 Ring Rows
 
Friday, June 23rd 2017
 
A.
Work up to a heavy 1 Power Clean and Jerk
 
B.
Work up to a heavy 1 Power Snatch
 
C.
5 - 10 min. cool down - bike, row or run
 
Saturday, June 24th 2017
 
A.
For time
100 Double Unders
90 Air Squats
80 Sit Ups
70 Push Ups
60 KB Swings 24/16kg
50 Pull Ups
40 Deadlifts 185/135lbs
30 Wall Balls 20/14lbs
20 Burpees
100 Double Unders
 
B.
3-5 sets of 10 Straight Leg Raises on parallel bars
 
Sunday, June 25th 2017
 
A. 
Every 90 sec. for 30 min.
 
(1) - 200m Run (Sprint)
(2) - 10 Power Cleans 135/95lbs + 35 Double Unders
(3) - 20/15 Cal. Bike (Sprint)
(4) - 10 Push Jerks 135/95lbs + 12 Toes to Bar
 
Olympic weightlifting class:

A.
EMOM for 20 min.
2 Hang Squat Snatches, go up in weight every 2 sets, start at 60%

B.
EMOM for 20 min.
2 Thrusters, go up in weight every 2 sets, start at 60%

C.
In 6 sets work up to a heavy set of 2 Squat Clean, not TnG, rest as needed
 
D.
Cool Down - 10 min. easy run, bike or row
 

Oleksiy Dakhno