6.19.17 – 6.25.17

Monday: 6.19.17

10-8-6x Back squat
Using the same weight for all three sets, perform 1 set of 10 reps , 1 set of 8 reps and 1 sets of 6 reps, in that order.  If you were here on 6.7.17 or 6.15.17 try to use the same weight that you used on those days.  Rest no more than 3 minutes between sets.

Then,

6 Minute amrap of:
10x Step back overhead lunge 45/25#
5x Burpee to plate


Tuesday: 6.20.17

3 Rounds, each  for time of:
5x Bar muscle up
10x Clean and jerk 135/85# (this should be no more than 70% of your 1rm clean and jerk)
10x Burpee box jump overs 24/20″ (not box facing, no hand contact)
Rest at least 6 minutes between rounds

The clean and jerks should be power cleans and push jerks.  Whether it’s fast singles or an unbroken set, try to do them at the same pace that you would do “Grace“.


Wednesday: 6.21.17

With a partner,

8 Minute amrap of:
30x Wall ball shots
30x Pull ups

Rest 2:00, then

6 Minute amrap of:
20MM/16 MF/12 FF Calories on air bike (shared)
20x American Kettlebell swings 55/35#

Rest 4:00, then

For time:
80 MM/70 MF/60FF Calories on rower

One partner working at a time.  Calories are listed for teams with two guys (MM), a guy and a girl (MF), or two girls (FF).  Partners may switch as often as they’d like but may not move on until all reps are completed.

Record total reps of wall ball shots + pull ups + kettlebell swings, finish time for final row, and any scaling.


Thursday: 6.22.17

On the minute for 6 Minutes:
1x high hang snatch high pull +1x high hang squat snatch
Focus on staying connected to the floor on the high pull (feet remain in contact with the floor).  The high hang position we’re referring to today is the upper thigh.  You may increase the weight or stay at the same weight after each successful set, but try not to lower the weight.  No re-do’s, only one attempt per minute.  Record heaviest successful set.

Then,

5 Rounds for time of:
15x Deadlifts 115/85# (or 70% from earlier, whichever is lighter)
10x Shoulder to overhead with same bar
5x Overhead squats with same bar


Friday: 6.23.17

8 Minute amrap of:
3x Clusters 185/125#
30x Double unders

A cluster is a squat clean + a thruster.  Basically, a thruster where the bar is returned to the floor after each rep.

Then,

Flex Friday – Gymnasty edition
On the minute for 10 minutes (5 rounds of each):

Odd minutes: 5-10x Strict chin ups
Even minutes: 4-8x Parallette shoot throughs


Saturday: 6.24.17

For Time:
24/18 Cal Row
24x Box Jump Overs 24/20″
24x Power Snatches 75/55#
24x Toes to bar
24x Power Snatches 75/55#
24x Box Jumps 24/20″
24/18 Cals on air bike

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