Workouts for Week of June 15th-18th

June 14, 2015

 

NO CLASS FRIDAY & SATURDAY THIS WEEK!

 

Monday

4x5 Back Squats - work to a true 5RM, then 1 ME UB set @ 90% 5RM, rest 2:00

For Time:
21 Power Cleans 95/65#
21 Handstand Push-Ups*
21 Overhead Squats 95/65#
15 Power Cleans 95/65#
15 HSPU
15 OHS 95/65#
9 Power Cleans 95/65#
9 HSPU
9 OHS 95/65#

50' Handstand walk instead of push-ups if able

 

Tuesday

15 Minutes for 3 Position Clean (2 reps from each position – power position, hang,
floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) –
1×1@55%, 1×1@60%, 1×1@65%, 1×1@70%

5 Rounds for Time:
4 Touch and Go Power Clean + Push Jerk (begin with 115/75#)
200m Run
4 Strict Pull Ups
3 Bar Muscle Ups

rest 1:00

*INCREASE c&j weight by TEN POUNDS until you can no longer complete 4 unbroken, then LOWER by TEN POUNDS and complete workout.

 

Wednesday

4X5 Front Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00

3 rounds of:
100 DU
30 Thrusters 65/45#
Rest 2:00 after each round.

 

Thursday

Hang Snatch (just above knee): 1×3@70%, 1×3@80%, 2×2@85%, 1×3@80% – complete in 15 Minutes

Stiff Karen:
With a partner,
300 Wall Balls 20/14#
For time.
*ball can never touch the ground, partner not doing wall ball must hold hollow or arch*

BALL TOUCHING GROUND CONSTITUTES A THREE BURPEE PENALTY

 

Friday

NO CLASS

 

Saturday

NO CLASS

 

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