Week of June 5th, 2017

Monday, June 5th 2017
 
A.
5 km Run for time
 
B.
Cool down - 5 min. Easy bike
 
Tuesday, June 6th 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
 
Wednesday, June 7th 2017
 
A.
AMRAP in 30 min.
3 Rounds
400m Run
12 Burpee Box Jumps 24/20”
12 Pull Ups

10 Rounds
15 Wall Balls 20/14lbs
3 Power Snatch 115/75lbs

AMRAP
2 Bar Muscle Ups
4 Strict Handstand Push Ups
8 KB Swings 24/16kg
 

B.
Cool down - 5 min. Easy bike
 
Olympic weightlifting class:


A.
EMOM for 30 min.
2 Power Clean and Jerk @ 70 - 80%

B.
Work up to a heavy set of 3 Hang Squat Snatch

C.
Cool Down - 10 min. easy run, bike or row
 
Thursday, June 8th 2017
 
A.
Front Squat - work up to a heavy set of 5
 
B.
3 Rounds, each round for time
15 Power Cleans 135/95lbs
15 Bar Dips
rest 2 min. between rounds
 
Friday, June 9th 2017
 
A.
Hang Power Snatch - work up to a heavy set of 5
 
B.
5 Rounds for time
10 Push Jerks 135/95lbs
10 Toes to Bar
30 Double Unders
 
Saturday, June 10th 2017
 
A.
3 Rounds for time
21 Deadlifts 185/135lbs
15 DB Push Press 55/35lbs
9 Over the box jumps 24/20”
 
B.
Thruster - work up to a heavy set of 5
 
Sunday, June 11th 2017
 
A.
Every 2 min. for  30 min.
(1) - 400m Run
(2) - 30/20 Cal. Bike
(3) - 15 Power Snatch 75/55lbs + 30 Double Unders
 
B.
Cool Down - Side Lying Windmill x 10 per side, Perfect stretch x 2 lengths
 
Olympic weightlifting class:


A.
EMOM for 30 min.
2 Power Snatch @ 70 - 80%

B.
Work up to a heavy set of 5 Hang Squat Clean

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

Oleksiy Dakhno