Jun 9 thru 14

9 Jun

Monday and Tuesday

A. Power Snatch + Overhead Squat 5,5,5,3,3,3,2,2,2 with rest between sets as needed

Start light and do 3 sets of 5, then add 5 more lbs and do 3 sets of 3, then add 5 more lbs and do 3 sets of 2

ex: 115 for 3 sets, 120 for 3 sets, 125 for 3 sets

B. 4 rounds for time of 

400m Run

21 Deadlifts 135/95, 115/85, 95/65, 75/55

Wednesday and Thursday

A. 3×5 Strict Press

rest 90 sec 3×8 Bent over row

rest 90 sec

B. 3 Rounds of 

1min Rowing

1min DB Snatch 30/20, 25/15, 20/10

1min Ring Dips

1min DB Thrusters same as above

1min Rest

Friday and Saturday

A. Power Clean + Front Squat

same idea as Monday

B. Danny 

AMRAP 20

30 Box Jumps 24″

20 Push Press 115/85, 65/45, 55/33, 33/10

30 Ring Rows 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: