Week of 6/1/2015-6/7/2015
Monday 6/1/2015
A. Strength
Back Squat 5x3 @ 85% of 1 RM
Bench Press 5x3 @ 85% of 1 RM
B. Olympic Lifting
Snatch
2x1 @ 90%
3x2 @ 80%
Snatch Pull 5x1 @ 110%
C. Endurance
3000m Row @ 80-85% effort
D. Metcon
21 - 15 - 9
OHS 95/65
T2B
E. Gymnastics
10 min EMOM
Muscle ups
*Athletes choice, 3 to 7 reps
Tuesday 6/2/2015
A. Strength
Strict press
5x3 @ 85% of 1 RM
B. Olympic Lifting
Clean n' Jerk
2x1 @ 90%
3x2 @ 80%
Clean Pull
5x1 @ 110%
C. Metcon
For Time:
1000m Run
40 Pull Ups
800m Run
30 Pull Ups
400m Run
20 Pull Ups
200m Run
10 Pull ups
D. Gymnastics
10 minutes to Work on Handstand walks
Accumulate 50 Stict HSPU at athletes choice i.e(2 Pad, 1 Pad, RX, Deficit)
E. Mobility
20 minutes
Wednesday 6/3/2015
A. Strength
Deadlift 5x3 @ 85% of 1 RM
OHS work up to a 3 RM
Front Squat 3x3 @ 3 RM OHS weight
B. Olympic Lifting
Sotts Press - Heavy set of 5
C. Metcon
7 min AMRAP
7 Hang Cleans 135/95
7 Burpee Over Bar
D. Endurance
Swimming
10 rounds
100m swim @ 85-90%
2 min Rest
E. Skill/Midline
Accumulate 5 minutes dead hang on pull up bar
Accumulate 10 minutes core work
Thursday 6/4/2015
A. Strenghth
Strict Press
Work up to a 3 RM
ME set at 85% of 1 RM
B. Olympic Lifting
Hang Snatch + Snatch (1+1)x5 @ 83%
C. Metcon
10 min AMRAP
2 Dynamic Push Ups 4'/2'
2 Sit Ups
4/4,8/8,16/16,32/32........
D. Metcon
6 min AMRAP
1 Bar MU
1 Power Snatch 135/95
2/2,3/3,4/4,5/5........
E. Gymnastics/Skill
5 min L-Sit work
15 min Weakness Work
15 min Mobility
Friday 6/5/2015
A. Strength
Back Squat
Set a 3 RM
ME set at 85% of 1 RM
Bench Press
Set a 3 RM
ME set at 85% of 1 RM
B. Olympic Lifting
Hang Clean + Clean (1+1)x5 @ 83%
C. Metcon
4 min AMRAP
20 Thrusters 75/55
20 Box Jump Overs 24/20
4 Min REST
4 min AMRAP
20 Thrusters 75/55
20 Box Jump Overs 24/20
D. Endurance
30 min Bike/Airdyne
Saturday 6/6/2015
A. Metcon
"Eva"
5 rounds
800m Run
30 KB Swings 70/53
30 Pull Ups
B. Olympic Lifting
Snatch
Work up to Heavy
3x1 @ 80% of made lift
Clean
Work up to Heavy
3x1 @ 80% of made lift
Dead Stop Front Squat
Work up to Max
15 min DB accessory work
*Athletes choice
Sunday 6/7/2015
REST DAY
Get outside and do something Active!