Monday, May 15th - Sunday, May 21st

Week 7

 

Mon

 

A) Clean & Jerk – Heavy Single

 

B) Back squat – Heavy Single

 

C) AMRAP in 3:

3 thrusters. 135/93lbs

3 bar muscle-ups

 

rest 3

 

AMRAP in 5:

5 Power Clean + Power Jerk, 135/93lbs

5 Chest to bar pull-ups

 

Rest3

 

AMRAP in 7

7 push press, 135/93lbs

7 toes to bar

 

D) 4 sets:

6 -8Glute-Ham Raise

8-15 GHD sit-up

 

Tues

 

A) 10 minutes of handstand walking or HSPU skill work

 

B) Push press – Heavy Single

 

C) Against a 10 minute clock; 100 – number of “holes” ascended AND descended = x

·      at least 3 holes up and down

·      10 KBS

then, x = number of burpees

 

D) 2k Row

 

 

 

 

 

 

 

 

Wed

 

A) Snatch – Heavy single

 

B) Front Squat – Heavy single

 

C) 5 RFT

 

·      10 power snatch, 115/78lbs

·      10 chest to bar pull-ups

D) 5 RFT with a weighted vest

·      3 stair climbs

·      10 burpees

 

E) 4-5 sets

·      6 – 10 T bar

·      8 – 12 Ab wheel

 

Thur

 

A) Snatch Balance – 80% x 1 x 5

 

B) Power jerk – 80% x 1 x 5

 

C) 10 RFT

·      10 Assault Bike calories

·      10 push-ups

 

 

Fri - foam roll, stretch 

 

Sat

 

A) Snatch - Heavy single

B) CJ - Heavy single

C) Back Squat – Heavy single

 

D) against a 6 minute clock;

·      run 800m

·      AMRAP muscle-ups

E)

 

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

 

 

Sun

 

Yoga