Monday, June 26, 2017

Tuesday




Let's test these lifts!

Snatch one rep max
1-1-1-1-1

Sumo deadlift one rep max
1-1-1-1-1

Make sure to get in at least five warm-up sets working up to the first attempt.

Anybody who is not ready to load up the heavy weights may find a ten rep max instead.

Sunday, June 25, 2017

Monday




Back Squat
5 rounds of 5 reps at 70%++ of 5 rm


4 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups Rx+/20 pull-ups Rx

Scale: ring rows

Thursday, June 22, 2017

Friday




Bench press
5 rounds of
5 reps at 70%+ of 5 rm (add weight to last week)
3-5+ strict pull-ups
If you can do 5 strict pull-ups easily then do weighted pull-ups.


Tabata
Pull-ups
Dips
Sit-ups
Aim for consistent rep numbers each round

Wednesday, June 21, 2017

Thursday




EMOM 10
Hang squat snatch
Snatch

Work on the skill and get consistent as you work up.
Then:

6 rounds for time of:
65-lb. squat snatches, 12 reps
11 push-ups 
11 OTS slam balls AHAP

Tuesday, June 20, 2017

Wednesday

Great option for opening the shoulders


20 reps front squat -- work up to your max!


3 rounds for time of:
30 kettlebell swings, 1.5 pood
20 triple-unders*
Row 500/400 meters

*there will be scaling options 

Monday, June 19, 2017

Tuesday




Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the fifteen reps.

Sunday, June 18, 2017

Monday

RGB RBG


Back Squat
5 rounds of 5 reps at 70%++ of 5 rm


Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, heavy
18 wall-ball shots, 20/14-lb. ball
17 burpees, over the bar

No deadlifts on Tuesday