Week of June 24th 2019

Monday, June 24th 2019

A.
4 x 10 Sumo Deadlift 65-70% of 1 RM or about 75-80% of 3 RM

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

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

Tuesday, June 25th 2019

A.
Handstand walk practice.

B.
20 min. AMRAP
8 Thrustres 75/55lbs
8 Bar Facing Burpees
8 Overhead Squats 75/55lbs
8 Pull Ups

Compare to January 17, 2017

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Wednesday, June 26th 2019

A.
4 x 10 Push Jerk, start @ 50-60%, add weight each set, from the floor

B.
RX:
Teams of 2, share reps
20 min. AMRAP
150 Double Unders
30 Hang Power Cleans 135/95lbs
50 Push Ups

Fitness:
Teams of 2, share reps
20 min. AMRAP
150 Single Skips
30 Hang Power Cleans 95/65lbs
30 Push Ups

Competition:
Teams of 2, share reps
20 min. AMRAP
150 Double Unders
30 Hang Power Cleans 135/95lbs
30 Bar Dips

Thursday, June 27th 2019

A.
30 Squat Snatch for time.
RX - 135/95lbs
Fitness - 95/65lbs
Competition - 155/105lbs

Time cap 10 min.

B.
Fitness:
15 min. AMRAP
5 Burpee Pull Ups
10 DB Push Press 50/35lbs
15 Box Jumps 24/20”

RX:
15 min. AMRAP
5 Bar Muscle Ups
10 HSPU’s
15/10 Cal. Bike

Friday, June 28th 2019

A.
RX:
8 Rounds
2 min. AMRAP
7 Wall Balls 20/14lbs
3 Burpee Over the Box Jumps 24/20”
7 Toes to Bar
3 Burpee Over the Box jumps 24/20”

Rest 2 min.

2 min. AMRAP
Row for distance.

Rest 2 min.

Fitness:
8 Rounds
2 min. AMRAP
7 Wall Balls 14/10lbs
3 Burpee Over the Box Jumps 20/15”
7 Toes to Rings
3 Burpee Over the Box jumps 20/15”

Rest 2 min.

2 min. AMRAP
Row for distance.

Rest 2 min.

Saturday, June 29th 2019

Try to improve from last week.

A.
Advanced:
4 x 8 - 10 Bar Dips (unbroken, strict or kipping, weighted or body-weight, 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.
Fitness:
5 Rounds for time
400m Run
20 Single Arm DB Snatch 40/25lbs

RX:
5 Rounds for time
400m Run
20 Single Arm DB Snatch 50/35lbs

Competition:
5 Rounds for time
400m Run
20 Single Arm DB Snatch 70/50lbs

Sunday, June 30th 2019

A.
“Tommy V”
21 Thrusters 115/75lbs
12 Rope Climbs 15’
15 Thrusters 115/75lbs
9 Rope Climbs 15’
9 Thrusters 115/75lbs
6 Rope Climbs 15’

Fitness:
21 Thrusters 95/65lbs
12 Rope Climbs 12’
15 Thrusters 95/65lbs
9 Rope Climbs 12’
9 Thrusters 95/65lbs
6 Rope Climbs 12’

Olympic weightlifting

A.
5 x 2 Hang Squat Clean and Jerk + 2 Squat Clean and Jerk @ 75%

B.
5 x 5 Power Snatch @ 75%

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

D.
10 min. easy bike or row



Oleksiy Dakhno