Monday, June 12th - Sunday, June 18th

Week 2

 

Monday

 

A) OTM clean & jerks – 68% x 1 x 5, 73% x 1x 5, 78% x 1 x 5, heavy single

 

B) Clean pull – 93% x 5 x 3

 

C1) Back squat – Heavy single

C2) Weighted ring dip – heavy triple

 

D)   350m Farmers carry + “Helen”

3 RFT

·      Run 400m

·      21 kettlebell swings

·      12 chest to bar pull-ups

 

 

 

E1) 3 x 8 – 12 weighted back extension

E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

A) At least 20 negatives, or HSPU from parallettes

 

B) Snatch balance + OHS - max

 

C) Front squat – Heavy single

 

D )  5 RFT

20 box jump, 24/20

15 DB push press, 50/35lbs

15 GHD sit-ups

 

 

 

_

 

Wednesday

 

A) OTM Snatch – 68% x 1 x 5, 73% x 1 x 5, 78% x 1 x 5, heavy single

 

B) Snatch pull – 93% x 5 x 3

 

C) Deadlift – Heavy single

 

D) 15, 10 & 5 reps

·      muscle-ups

·      dumbbell snatch/side, 50/35lbs

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

A)   4 sets of max handstand walk

 

 

B)   Push Press – 2RM, 90% x 2 x 2

 

C)   row 2k

 

5 RFT

·      10 chest to bar pull-ups

·      10 burpees

E) Accumulate 90s L-sit

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

A) Snatch + OHS (1 + 1) – Heavy set

 

B) clean + jerk (2 + 1) – Heavy set

 

C) Back Squat – Heavy single

 

D)    

 

·      21 thrusters, 95/65lbs

·      5 rope climbs

·      15 thrusters, 95/65lbs

·      4 rope climbs

·      9 thrusters, 95/65lbs

·      3 rope climbs

 

 

rest 5

 

AMRAP in 6

·      6 power clean & jerks

·      12 pistols

E1) 4 x 30 ABMAT sit-ups

E2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga