Week of July 3rd, 2017

Tuesday, July 4th 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.
Cool down - 5 - 10 min. easy bike, row or run
 
 
Wednesday, July 5th 2017
 
A.
"Barbara"

5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
 
Olympic weightlifting class:

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

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

C.
In 6 sets work up to a heavy set of 3 Hang Squat Snatch, not TnG, rest as needed
 
D.
Cool Down - 10 min. easy run, bike or row
 
Thursday, July 6th 2017
 
A.
Front Squat - work up to a heavy set of 2
 
B.
3 Rounds for time
800m Run
25 Hang Power Cleans 95/65lbs
 
Friday, July 7th 2017
 
A.
AMRAP in 20 min.
5 Toes to Bar
15 Push Jerks 115/75lbs
5 Toes to Bar
30 Double Unders
 
B.
Alternate between B1, B2 and B3, use one bar, change weights while you rest
B1. 3 x 10 BB Shoulder Press from the floor, rest 1 min. before B2
B2. 3 x 10 BB Biceps Curls, rest 1 min. before B3
B3. 3 x 10 BB Bent Over Rows, rest 1 min. before B1
 
Saturday, July 8th 2017
 
A.
EMOM for 30 min.
(1) - 10 HSPU’s
(2) - 15/10 Cal. Bike or Row
(3) - 10 Hang Power Snatch 95/65lbs
(4) - 10 Burpees w/no jump
(5) - 20 Alt. Single Arm DB Snatches 50/35lbs
(6) - Rest
 
Sunday, July 9th 2017
 
A.
Work up to a high set of 5 Box jumps
 
B.
3 Rounds for time
200m Farmers Carry 35/25lbs DB’s or 16/12kg KBS
20 Thrusters 35/25lbs DB’s or 16/12kg KBS
400m Run
20 Pull Ups
 
Olympic weightlifting class:

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

B.
EMOM for 20 min.
1 Power Clean + 1 Thrusters, TnG,  go up in weight every 2 sets, start at 60%

C.
In 6 sets work up to a heavy set of 5 Push Jerk, rest as needed
 
D.
Cool Down - 10 min. easy run, bike or row

Oleksiy Dakhno