Monday, July 3rd - Sunday, July 9th

Week 5

 

Monday

 

(A) clean + front squat - 75% x (1 + 2) x 5

 

(B) Back Squat – 67% x 5, 72% x 5, 77% x 5++

 

 

(C)

·      100 chest to bar pull – ups

·      100 burpees

·      100 calories row

 

(E1) 3 x 8 – 12 weighted back extension

(E2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) Rope climbs – 5 x 3 every 2 minutes

 

(B) Push Press - 67% x 5, 72% x 5, 77% x 5++

 

(C) AMRAP in 3 minutes x 4, rest 2 minutes

·      5 HSPU

·      15 kettlebells swings, 32/24kg

 

(D) 5 x 20s assault bike sprint, rest 100s

 

 

(E) 100 ABMAT sit-ups

 

 

_

 

Wednesday

 

(A)  Snatch – 85%% x 1 x 5

 

(B1)  Bench Press - 67% x 5, 72% x 5, 77% x 5++

(B2) 8 – 12 Dumbbell row

 

(C)5 RFT

·      10 ring dips

·      10 power cleans, 135/95lbs

·      30 double – unders

 

(D) 3 x 200m sprint, rest 2 minutes

 

E1) 3 x 10 – 15 ab wheel

E2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

(A)4 sets of max handstand push - ups

 

 

(B)Deadlift - 67% x 5, 72% x 5, 77% x 5++

 

(C) Weighted Lunge (barbell) 5 x 5/each

 

(D) AMRAP in 5 minutes x 2, rest 3 minutes

 

·      10 wall ball, 30/20lbs

·      row 100m

 

 (E) 5x max L-sit

_

 

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Snatch– 80% x 2 x 5

 

(B) 10 x 5 TNG power clean + power jerk every 2 minutes

 

(C) 5 RFT

·      10 dumbbell snatch, 50/35lbs

·      10 burpee box jumps

rest 5 minutes

5 RFT

·      20 dumbell overhead walking lunges, 50/35lbs

·      10 chest to bar pull -ups

 

 

D1) 4 x 30 ABMAT sit-ups

D2) 4 x 6 – 8 SLDL

 

Sunday

 

Yoga