june 23th- 29th Week

Monday

A. Power snatch. Snatch, build to a tough set, (only 2 fails)- 205

B. Halting snatch Deadlift 3,3,3,2,2,2 rest 2 min ( 3’s @ 225 , 2’s @ 235 , 

C. Back squat, build to a moderate set of 5- 315

D. GH raise @ 40x0, 4-6 reps x 4 sets - sets of 6

Tuesday

A. Push jerk. Split jerk, build to a moderate set- 265

B. Strict Press  @ 21x1, 4-5 reps x 4 sets, rest 2 min - 135 for sets of 6

+

30 second airdyne @ 85%- 320 cals

/30 second @ 50% x 20 sets - 

+

10 second L-sit on rings every minute for 10 min - got tough but got through it

Wednesday 

30 min AMRAP at moderate effort :- 4 rounds + 30cals+ 30 wall balls +30dl+7 du

30 cal row

30 wall balls ( broken into unbroken sets of 10)

30 deadlift 95#

30 double unders   

Thursday 

Off

Z1

Friday

A. Power Clean. Hang Clean, front squat build to a tough set - 265, I can get 285, just broke parallel 

B. Halting Clean deadlift 3,3,3,2,2,2 rest 2 min ( 3’s @ 285, 2’s @ 300)- felt good

C1. Barbell walking lunge 10/10 , rest1:30- 185

C2. RDL 10-12 reps, rest 1:30 x 3 sets - 225- for sets of 10, got tough 

D. GH raise @ 40X0 , 4-6 reps x 5 reps, rest1:30 - sets of 6

Saturday

5 min AMRAP @ 80%- 5 Rounds +10kbs + 3du

10 KBS @ 32kg

30 double unders 

rest 5 min 

5 min airdyne @ 80%- 88cals

rest 5 min 

5 min AMRAP @80%- 3 rounds + 10 wall balls + 1 t2b

10 wall balls

10 toes to bar 

10 burpees

rest 5 min 

5 min row @ 80%- 1300 meters