Week of June 17th 2019

Monday, June 17th 2019

A.
3 x 8 Front squat @ 68%

B.
RX:
5 Rounds
In a 3 min. window
400m Run
AMRAP
5 DB Squat Clean Thruster 50/35lbs
8 Pull Ups
Rest 2 min.

Fitness:
5 Rounds
In a 3 min. window
400m Run
AMRAP
5 DB Squat Clean Thruster 35-40/20-25lbs
10 Ring Rows
Rest 2 min.

Competition:
5 Rounds
In a 3 min. window
400m Run
AMRAP
5 DB Squat Clean Thruster 55/40lbs
5 Bar Muscle Ups
Rest 2 min.

Tuesday, June 18th 2019

Compare to Wednesday, May 15th 2019. Try to go heavier, go for a PR.

A.
EMOM for 20 min.
Advanced: 1 Squat Snatch
Intermediate: 1 Power Snatch

Add weight every 2-3 sets, start @ 60% if you can

B.
RX:
5 Rounds for time
12 Shoulder to Overhead 155/105lbs
50 Double Unders

Time cap 12 min.

Fitness:

5 Rounds for time
12 Shoulder to Overhead 115/75lbs
35 Lateral over the bar jumps

Time cap 12 min.

Wednesday, June 19th 2019

A.
20 min to find 3 RM Deadlift

B.
4 x 10 Bench Press, start @ 65%, go up in weight each set

C.
4 x 10 Supinated Grip Barbell Rows, add weight each set

Thursday, June 20th 2019

A.
Handstand walk practice

B.
Fitness:
20 min. AMRAP
8 Push Press 135/95lbs
10 DB Box Step ups 40-50/25-35lbs 24/20”
12 V-Sit Ups

RX:
20 min. AMRAP
8 HSPU’s
10 Pistols
12 Toes to bar

Friday, June 21st 2019

A.
4 x 10 Touch and Go Power Cleans, start @ 50-60% and go up each set

B.
Teams of 2, share reps
20 min. AMRAP
500m Row
1 Mile Bike
20 Burpees


Saturday, June 22nd 2019

A.
Advanced:
4 x 8 - 10 Bar Dips (unbroken, strict or kipping, weighted or bodyweight, pick what challenges you, rest 3-5 min.)

Beginner:
4 x 10 - 25 Push Ups (unbroken, pick a challenging # and try to do it each set unbroken, rest 3-5 min.)

B.
RX:
For time:
2 Rounds
14 KB Swings 24/16kg
14 Over the Box Jumps 24/20”
Right into…
2 Rounds
400m Run
14 Thrusters 95/65lbs
Right into
3  Rounds
9 Pull Ups
9 Overhead Squats 95/65lbs

Time cap 15 min.

Fitness:
RX:
For time:
2 Rounds
14 KB Swings 20/12kg
14 Over the Box Jumps 20/15”
Right into…
2 Rounds
400m Run
14 Thrusters 75/55lbs
Right into
3  Rounds
12 Ring Rows
9 Overhead Squats 75/55lbs

Time cap 15 min.

Sunday, June 23th 2019

A.

Fitness:
5 Rounds
200m Single Arm DB Carry 60/40lbs
12 Deadlift 115/75lbs
9 Hang Power Cleans 115/75lbs
6 Push Jerk 115/75lbs

RX:

5 Rounds
200m Single Arm DB Carry 70/50lbs
12 Deadlift 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerk 155/105lbs

Olympic weightlifting

A.
5 x 2 Hang Squat + 3 Squat Snatch @ 70-75%

B.
5 x 5 Power Clean and Jerk @ 75%

C.
7 x 1 Front Squat, start @ 70%, go up each set

D.
10 min. easy bike or row



Oleksiy Dakhno