Week of June 4th 2018

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Monday, June 4th 2018

A.
EMOM for 10 min.
1 Power Clean, add weight each minute

B.
RX:
5 Rounds for time
15 Thrusters 115/75lbs
800m Run

Fitness:
5 Rounds for time
15 Thrusters 95/65lbs
800m Run

Time cap 27 min.

Tuesday, June 5th 2018

A.
RX:
4 Rounds
2 min. AMRAP
20 Power Cleans 75/55lbs
20 Push Press 75/55lbs
20 Over the box jumps 24/20”
Rest 2 min.

2 min. AMRAP
5 C2B Pull Ups
10 Push Ups
15 Air Squats
Rest 2 min.

Fitness:
4 Rounds
2 min. AMRAP
20 Power Cleans 75/55lbs
20 Push Press 75/55lbs
20 Over the box jumps 20/15”
Rest 2 min.

2 min. AMRAP
3 Pull Ups
7 Push Ups
12 Air Squats
Rest 2 min.

Wednesday, June 6th 2018

(try to improve from last week)
A.
Kipping HSPU’s practice

OR

EMOM for 10 min.
1 - 5 Kipping Deficit HSPU’s (deficit of choice)

B.
Bar Muscle Up practice

OR

EMOM for 10 min.
1-5 Bar Muscle Ups

C.
Double Unders practice

OR 

EMOM for 10 min.
15 - 40 Double Unders

Olympic weightlifting

Week 11 of 12, Day 1


1. 20 min. to build up to a heavy 1 Squat Snatch


2. Jerk
2x2 @ 70%
2x2 @ 75%
2x2 @ 80%

3. Back Squat
2x3 @ 70%
2x3 @ 80%

4. Cool down - 10 min. easy bike or row

Thursday, June 7th 2018

A. Alternate between A1, A2, A3
A1. 5 x 5 Deadlift @ 70%, rest 90 sec.
A2. 5 x 5 Bench Press @ 70%, rest 90 sec.
A3. 5 x 5 Chin Ups @ 10 - 15%, rest 90 sec. 

B.
Cool down - 5 min. bike or row

Friday, June 8th 2018

A.
RX:
30 min. AMRAP
3 Squat Snatch 165/115lbs
6 Deficit HSPU’s
9 Toes to Bar
400m Run
*deficit hspus - 2x Red + Yellow Plates

Fitness:
30 min. AMRAP
3 Squat Snatch 125/85lbs
5 HSPU’s
7 Knees to Arms
400m Run

Saturday, June 9th 2018

A.
Work up to a heavy set of 2 Split Jerk

B.
RX:
EMOM for 20 min.
1st - 20 Wall Balls 20/14lbs
2nd - 10 Burpee Box Jumps 24/20”
3rd - 60 Double Unders
4th - REST

Fitness:
EMOM for 20 min.
1st - 20 Wall Balls 14/10lbs
2nd - 10 Burpee Box Jumps 20/14lbs
3rd - 120 Single Skips
4th - REST

Sunday, June 10th 2018

A.
In 15 min. work up to a heavy set of 5 Back Squat (try heavier than last week)

B.
RX:
3  Rounds for time
400m Run
50 Air Squats
15 Hang Power Clean and Jerk 115/75lbs


Fitness:
3  Rounds for time
400m Run
50 Air Squats
15 Hang Power Clean and Jerk 75/55lbs

Olympic weightlifting

Week 11 of 12, Day 2

1. Clean and Jerk
4x2 @ 70 %

2. Power Snatch
4x3 @ 70%

3. Front Squat
4x3 @ 70%

4. Cool down - 10 min. easy bike or row
 

Oleksiy Dakhno