Monday, June 19th - Sunday, June 25th

Week 3

 

*This will be the last week of heavy singles on the squats

 

Monday

 

(A) OTM clean & jerks – 70% x 1 x 5, 75% x 1x 5, 80% x 1 x 5, heavy single

 

(B) Clean pull – 95% x 5 x 3

 

(C1) Back squat – Heavy single

(C2) Weighted ring dip – 5RM

 

(D) 5, 4, 3, 2, & 1 reps

·      bar muscle-ups

·      power clean, 185/125lbs

 

 

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) Snatch balance- max

 

(B) Front squat – Heavy single

 

(C) 20, 15 & 10 reps

·      HSPU

·      Power snatch, 95/65lbs

 

(D) 3 x max weighted plank

 

 

 

_

 

Wednesday

 

(A) OTM Snatch – 70% x 1 x 5, 75% x 1 x 5, 80% x 1 x 5, heavy single

 

(B) Snatch pull – 95% x 5 x 3

 

(C) Deadlift – Heavy single

 

(D)AMRAP in 8 minutes

·      8 deadlifts, 225/150lbs

·      16 wall ball, 30/20lbs

·      24 double-unders

 

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 – Heavy single

 

(C) row 1k

 

(D) 5 RFT

·      10 chest to bar pull-ups

·      10 ring dips

(E) Accumulate 90s L-sit

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– Heavy single

 

(B) clean & jerk – Heavy single

 

(C) Back Squat – Heavy single

 

(D)

 

·      15 thrusters, 115/75lbs

·      5 rope climbs

·      12 thrusters, 115/75lbs

·      4 rope climbs

·      9 thrusters, 115/95lbs

·      3 rope climbs

 

 

rest 5

 

8 RFT

 

·      12 push-ups

·      12 pistols

·      24 double-unders

E1) 4 x 30 ABMAT sit-ups

E2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga