Monday, June 5th - Sunday, June 11th

Week 1

 

Monday

 

A) OTM clean & jerks – 65% x 1 x 5, 70% x 1x 5, 75% x 1 x 5, heavy single

 

B) Clean pull – 90% x 5 x 3

 

C) Back squat – Heavy single

 

D) AMRAP in 4 x 2, rest 3

·      7 HSPU

·      5 cleans, 165/108lbs

 

E1) 3 x 8 – 12 weighted back extension

E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

A) 100ft handstand walk

 

B) Snatch balance – 2RM

 

C) Ring dip/weighted dip – 5 sets, stopping 1 – 2 reps of failure

 

D) Front squat – Heavy single

 

E )3 RFT

20/16 Assault bike calories

Row 500m

Run 400m

 

_

 

Wednesday

 

A) OTM Snatch – 65% x 1 x 5, 70% x 1 x 5, 75% x 1 x 5, heavy single

 

B) Snatch pull – 90% x 5 x 3

 

C) Deadlift – Heavy single

 

D)

·      100 chest to bar pull-ups

·      100 wall ball, 30/20lbs

·      100 kettlebell swings, 24/16kg

·      100 double-unders

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

A)   4 minutes working muscle-up transitions from feet

 

B)   6 minute AMRAP, sets of 3 Muscle-ups

 

C)   Push Press – 3RM, 90% x 3 x 2

 

D)   5 RFT

 

·      10 burpees box jump overs

·      Run 200m

 

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) Front squat – Heavy single

 

D) AMRAP in 10

 

·      1 peg board ascent

·      15 push-ups

·      20 pistols

rest 5

 

AMRAP in 10

·      10 Toes to bar

·      10 per side single arm OH walking lunges, 50/35lbs

·      10 burpees

E1) 4 x 30 ABMAT sit-ups

E2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga