Monday, May 8th - Sunday, May 14th

Week 6

 

Mon

 

Clean & Jerk – Heavy Single

 

Back squat – 90% x 1 x 2

 

AMRAP in 7:

  • 5 thrusters. 115/75lbs
  • 5 bar muscle - ups

 

25 calories Assault Bike

 

4 sets:

6 -8Glute-Ham Raise

8-15 GHD sit-up

 

Tues

 

2 position snatch (hang, floor) – Heavy set of (1 + 1)

 

Snatch segment deadlift (inch, knee, high thigh, tall) – 70% (of snatch) x 3 x 3

 

Push press – Heavy Single

 

AMRAP in 10 minutes:

 

·      1 peg board ascent lateral climb, each direction

·      20 pistols

·      25 double-unders

 

3 rounds

·      30 seconds per side, side plank

·      rest 30s

 

 

 

 

 

 

 

Wed

 

Accumulate 60s L – sit

 

Front Squat – Heavy single

 

5 RFT

 

·      10 burpee box jumps

·      4 muscle –ups

·      10 Assault Bike Calories

 

50 chest to bar pull-ups

 

4-5 sets

6 – 10 T bar

8 – 12 Ab wheel

 

Thur

 

Snatch Balance – Heavy Singlw

 

Power jerk – Heavy Single

 

5 RFT

10 dumbbell snatch, 60/40lbs

15 push-ups

 

 

Fri - foam roll, stretch 

 

Sat

 

Snatch - Heavy single

CJ - Heavy single

Back Squat – Heavy single

 

4 RFT

·      5 deadlift, 315/213lbs

·      15 wall ball, 30/20lbs

 

row 500m

 

3-4 sets

5 SLDL

30 – 45 seconds weighted plank

 

 

Sun

 

Yoga