Monday, June 3rd - Saturday, June 9th

Week 1

 

Monday

 

(A) Hang clean + power clean + jerk – 75% x (1+1+1) x 5

 

(B) Back squat – 5 x 5 @ 30X0

 

(C) AMRAP in 20 minutes

·      5 power cleans, 145/100lbs

·      10 T2B

·      15 wall ball

 

(D1) weighted back extension – 3 x 8

(D2) GHD sit – ups – 3 x 20

 

Tuesday

 

(A) Muscle – up – 10 x 2 OTM

 

(B1) Bench Press – 5 x 5 @ 30X0

(B2) Ring row – 5 x 5 @ 30X0

 

(C) 5 RFT

·      10 dumbbell snatch, 60/40lbs

·      15 push-ups

 

rest 3 minutes

 

·      ½ mile assault bike sprint

 

Wednesday

 

(A) Tall snatch + hang snatch + OHS – heavy set of (1+1+1), then 90% for 2 more sets

 

(B) snatch pull – 90% x 3 x 3

 

(C) deadlift – 75% x 5 x 5

 

(D) 4 RFT

 

·      10 power snatch, 115/75lbs

·      10 chest to bar pull-ups

rest 2 – 4 minutes

 

5 RFT with a weighted vest

·      3 stair climbs

·      10 burpees

 

Thursday

 

(A1) Weighted hanging knee raise – 3 x 15

(A2) ABMAT sit up – 3 x 20

(A3) Weighted plank – 3 x 60s

 

(B1)  High to Low cable twist –3 x 12 each

(B2) Reverse V – up on rower – 3 x 15

(B3) Low to high cable rotations – 3 x 12 each

 

(C) 20 minutes assault bike, recovery pace

 

Friday

 

(A) HSPU or HSPU negatives, on one ABMAT – 6 x 6 – 8 reps

 

(B1) Alternating DB push press – 5 x 20 reps

(B2) strict pull – up – 5 x 6 – 8 reps

 

(C) AMRAP in 8 minutes

·      10 push press, 50%

·      10/7 cals AB

 

(D1) Hollow hold – 3 x 30s

(D2) side plank off hand – 3 x 30s/each

 

Saturday

 

(A) Clean & Jerk – 70% x (1 + 1) x 10 OTM

 

(B) Front squat – 75% x 3 x 5

 

(C) AMRAP in 3:

3 thrusters. 135/95lbs

3 bar muscle-ups

 

rest 3

 

AMRAP in 5:

5 Power Clean + Power Jerk, 135/95lbs

5 Chest to bar pull-ups

 

Rest  3

 

AMRAP in 7

7 push press, 135/95lbs

7 toes to bar

 

(D1) single leg DB SLDL – 3 x 8

(D2) ab wheel – 3 x 8 - 10