Week of May 27th 2019

Monday, May 27th 2019

A.
5 x 5 Sumo Deadlift @ 75%

B.
Fitness:
5 Rounds
In a 2 min. window:
15/10 Cal. Row
9 Hang Power Cleans 115/75lbs
6 Push Jerks 115/75lbs
AMRAP of Burpees
Rest 2 min.

Score is a total burpees.

RX:
5 Rounds
In a 2 min. window:
20/15 Cal. Row
9 Hang Power Cleans 155/105lbs
6 Push Jerks 155/105lbs
AMRAP of Bar Facing Burpees
Rest 2 min.

Score is a total burpees.

Tuesday, May 28th 2019

A.
“Murph”
For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Fitness:
For time:
1 Mile Run
10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
1 Mile Run

Compare to June 11th 2018

Wednesday, May 29th 2019

A.
EMOM for 15 min.
1 Hang Power Snatch from  below the knees, start @ 60%, add weight every 2-3 sets

B.
Each set for time, rest as needed between sets

Set 1 - 1000m Row

Set 2 - 750m Row

Set 3 - 500m Row

Set 4 - 250m Row

Post times for each set.

Thursday, May 30th 2019

Fitness:
A.
3 Rounds
400m Run
21 KB Swings 20/12kg
12 DB Push Press  40-45/25-30lbs

REST 10 min.

B.
3 Rounds
15 Toes to Rings
12 Power Clean and Jerks 115/75lbs

RX:
A.
3 Rounds
400m Run
21 KB Swings 24/16kg
12 HSPU’s

REST 10 min.

B.
3 Rounds
21 Toes to Bar
12 Power Clean and Jerks 135/95lbs

Friday, May 31st 2019

A.
5 x 5 Front Squat @ 73% (heavier than 5 x 5 on Friday, May 10th)

B.
Fitness:
12 min. AMRAP
10 - 20 - 30 - 40 - …
Alt. Single Arm DB Snatch 35-40/20-25lbs
10/7 - 15/10 - 20/15 - 25/18 - 30/20…
Cal. Assault Bike

RX:
12 min. AMRAP
10 - 20 - 30 - 40 - …
Alt. Single Arm DB Snatch 45-50/30-35lbs
10 - 14 - 18 - 20 - …
Wall Facing Shoulder Taps (https://www.youtube.com/watch?v=NFEE9IWg5qY)

Competition:
12 min. AMRAP
10 - 20 - 30 - 40 - …
Alt. Single Arm DB Snatch 50-55/35-40lbs
10’ - 20’ - 30’ - 40’ - …
Handstand Walk

Saturday, June 1st 2019

A.
RX:
EMOM for 30 min.
1) 6 Power Snatch 135/95lbs
2) 12 Bar Dips
3) 15 Wall Balls 20/14lbs
4) 100’ Sled Push
5) 250/200m Row
6) Rest

Fitness:
EMOM for 30 min.
1) 6 Power Snatch 95/65lbs
2) 12 Ring Push ups
3) 15 Wall Balls 14/10lbs
4) 100’ Sled Push
5) 250/200m Row
6) Rest

Sunday, June 2nd 2019

A.
15 min. to work up to a heavy set of
10 Deadlift + 10 Front Rack Forward Lunges + 5 Push Jerk

B.
For time:
5 Bar Facing Burpees
10 Thrusters 95/65lbs
5 Bar Facing Burpees
15 Sumo Deadlift High Pulls 95/65lbs
5 Bar Facing Burpees
20 Front Squats 95/65lbs
5 Bar Facing Burpees
25 Push Press 95/65lbs
5 Bar Facing Burpees
30 Deadlifts 95/65lbs
5 Bar Facing Burpees

Time cap 15 min.

Olympic weightlifting class:

A.
5 x 2 Squat Clean @ 80-85%, rest 2 min.

B.
15 min. to work up to a heavy set of 1 Hang Power Snatch + 1 Power Snatch

C.
Work up to a heavy set of 1 Back Squat (7 total sets)

D.
10 min. easy bike


Oleksiy Dakhno