Monday, May 22nd - Sunday, May 28th

Week 8

 

Mon

 

A) Clean & Jerk – Heavy Single

 

B) AMRAP in 12 minutes

·      1 pegboard ascent/descent

·      3 back squat – 80%

 

rest 5

 

AMRAP in 12

·      5 chest to bar pul-ups

·      10 push-ups

·      30 double-unders

 

C) 4 sets:

8 - 10Glute-Ham Raise

10-15 GHD sit-up

 

Tues

 

A) HSPU, or work negatives from paralettes

 

B) Push press – 85% x 1 x 2

 

C) Sprint 400m

 

D)

·      1k Row

·      rest 2

·      1k row

 

Wed

 

A) Snatch – Heavy single

 

B) Front Squat – Heavy single

 

C) 5 RFT

 

·      7 power snatch, 95/65lbs

·      5 bar muscle-ups

rest 5

 

D) 5 RFT

·      10 wall ball, 30/20lbs

·      10 burpee box jump over

 

E) 4-5 sets

·      8 – 10 T bar

·      10 – 12 Ab wheel

 

Thur

 

A) Snatch Balance – 85% x 1 x 3

 

B) Power jerk – 85% x 1 x 3

 

C) 5 RFT

·      15 toes to bar

·      50 double-unders

 

 

Fri - foam roll, stretch 

 

Sat

 

A) Snatch - Heavy single

B) CJ - Heavy single

C) Back Squat – Heavy single

 

D)

“Fran”

 

21, 15 & 9 reps

·      thrusters, 95/65lbs

·      chest to bar pull-ups

 

 

E)

 

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

 

 

Sun

 

Yoga