Workouts for Week of June 29th-July 4th

June 28, 2015

 

NORMAL CLASS TIMES ALL WEEK LONG

 

Monday

4X5 Back Squats @ 80% of 5rm – rest 2:00

9-7-5 for time of:
Squat Cleans @ 70/75/80% 1 Rep Max (ascending weight each round)
Muscle-Ups

 

Tuesday

12:00 for 3 Position Clean (power position, hang, floor) + Jerk – 5×1@70%

25:00 AMRAP:
30' Handstand Walk
7 rounds of "Cindy"*

*"Cindy" - 5 Pull-Ups 10 Hand Release Push-Ups 15 Air Squats

 

Wednesday

4X5 Front Squats @ 75% of 5rm – rest 2:00

For Time (20:00 cap):
Run 400m
20 Thrusters 95/65#
20 TTB
Run 800m
20 TTB
20 Thrusters 95/65#
Run 400m

 

Thursday

12:00 for Hang Snatch (just above knee): 5x2@70%

For Time:
24 KB Weighted Pistols (alternating) 35/18#
24 Chest to Bar Pull-Ups
16 KB Weighted Pistols (alternating) 35/18#
16 C2B
12 KB Weighted Pistols (alternating) 35/18#
12 C2B

 

Friday

15:00 for Bench Press 5-3-2-2-1-1-1

For Time:
15 Box Jumps 30/24"

Tag Team 21-15-9
Row for Calories
Push Press 95/65#

15 Box Jumps 30/24"

*Partner A rows while Partner B does push press, all reps are done by each partner.*

 

Saturday - INDEPENDENCE DAY!

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

 

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