Workouts for Week of May 25th-30th

May 24, 2015

Monday

"Murph"

For Time:
1 Mile Run
20 Rounds: 5 Pull-ups, 10 Push-Ups, 15 Air Squats
1 Mile Run

 

Tuesday

3x10 Back Squats @ 75% of 10RM - rest 90 seconds

21-15-9 reps for time of:
Deadlift 185/135#
Box Jumps 24/20"

Finish with 200m Sprint

 

Wednesday

12 Minutes for 5X1 Hang Snatch (just above knee) @ 80%


Conditioning: 
7 rounds for time of:
5 Strict HSPU (or kipping if unable to go strict)
10 TTB

 

Thursday

4X10 Front Squats @ 75% of 10rm – rest 2:00

For Time:
Run 400m
30 Wall Balls 20/14#
10 Hang Cleans (full squat) 185/120#
30 Wall Balls 20/14#
Run 400m

 

Friday

15 Minutes for 5X2 Hang Clean + 1 Jerk(just above knee) @ 80%

3 rounds for time of:
50′ HS Walk
50′ OH Walking Lunge 75/55#
20 Thrusters 75/55#

 

Saturday

10 Minutes to Establish a 1RM Power Snatch

5 rounds of:
5 UB T&G Power Snatches (begin at 60% of max from lifting, add weight each round)
15 Ab Mat Sit Ups
10 Burpees
Rest 2:00

 

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