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Monday 6/8
A) Back squat
Set 1 – 4 reps @ 65%
Set 2 – 3 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 if possible – 1 rep @ 100+%
R2M between sets
+
12 min AMRAP @ 80-90%:
– 8 T2B
– 10 wallballs
– 12 Russian KB swings 70/53
– 200 m run
Tuesday 6/9
4 rounds at 85%:
– Row 500/400m
– 10 shoulder to overhead (115/75, 95/55, 75/35)
– 10 box jump – SD
– 10 DB snatch alternating (50-75/20-45)
– 40 DUs
R4-6M; keep all same pace
Wednesday 6/10
A) Power clean TnG 2.2.2 x4; R15S/3m
(compare to 5/26 – go heavier)
+
EMOM x 15-18 minutes:
Minute 1 – 12/9 cal row
Minute 2 – 4-6 L-pull-ups/strict pull-ups/banded pull-ups
Minute 3 – 2-3 wall walks
Thursday 6/11
A) 6 sets:
1 front squat @ 24X1 + 1 front squat; R2M
+
21-15-9 reps for time:
– thruster 95/65
– row for cal
+
20 tough TGUPs, solid pace, switch hands each rep
Friday 6/12
A1) Bench press 3 @ 70%, 3 @ 80%, 3+ @ 90%; R20S
A2) Pendlay row 8-10 reps (moderate) @ 2111; R2M
B) EMOM x 14 min
E: Romanian Deadlifts @30X1 x 5 reps (tough – heavier than last week)
O: Weighted pull-up 2-3 reps
C) 3 rounds:
– 6-8 BB hip thrusts @20X1; R30S
– 1 lap waiter walk; R60-90S
Extra Credit
Strength (should be completed before class):
- A) Snatch 1st pull to knee with 2 sec hold
5 sets of 3 reps at 110%; R2M
- B) Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch
- C) 4 sets:
– 45 sec max double KB front rack reverse lunges (53/35)
– 45 sec rest
– 45 sec max supinated strict pull-up (can use small band if necessary)
– 45 sec rest
Conditioning (to be completed after class or 3-4 hours before class):
Three sets of:
– Row 1500 Meters @ 80% of your 500m pace (something sustainable)
Rest 4-6 minutes
*Should be completed on 2 separate days