May 10th - May 16th, 2015

Lifestyle

Day 1 

4 sets:

A1. Back Squat x 4 reps; rest 1 min

A2. Banded Pull-ups x max reps (stop at 12, no swinging); rest 2 min

3 sets:

B1. Ring Rows x 12-15; rest 1 min

B2. GHD Situps x 12; rest 1 min

+

4-5 sets AFAP: 

5 Hang Squat Cleans (or power clean to front squat if you’re new to this movement) (mod- heavy)

10 Burpees Over Bar

rest 2 min btw

Day 2

4 rounds for time:

Run 400m or Row 500m

20 DB Step Ups

20 Situps

10 Burpees

+

5 sets not for time:

AD 2 min

8-10 Hang Power Snatch

Day 3 

4 sets:

A1. DL x 4; rest 1 min

A2. 10 assisted dips; rest 2 min

3 sets:

B. Single Leg Glute Bridge x 8-10/leg; rest 1 min (hold at top for 2 secs)

+

EMOM 10 min

ODD 5 burpees

EVEN 10 Heavy KBS

Day 4

AMRAP 25 Min

Run 400m

40 Mountain Climbers directly into 1 min plank hold

30 DU/60 singles

Day 5

A1. Goblet Squats x 12; rest 1 min

A2. Bent Over BB Row x 8-10; rest 1 min

A3. 40 flutterkicks; rest 1 min

A3. 12 push-ups; rest 1 min

A4. 8 back extensions; rest 1 min

Day 6

A. OHS Tech Work

+

Partner WOD; Teams of 2

Partition as desired:

Row 2k

100 air squats

90 abmat situps

80 lite kbs

70 ring rows

60 burpees

Row 1k

Performance

Monday 5/12

A.

Every two minutes, for 16 minutes (8 sets):
Snatch x 2 reps
*Set 1 – 50%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%

B.
Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 3 reps
*Set 1 – 50%
*Set 2 – 55%
*Set 3 – 60%
*Set 4 – 65%
*Set 5 – 70%
*Set 6 – 75%

C.
Back Squat
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.


Tuesday

A.
Three sets, not for time, of:
Wall Squats x 5 reps
Handstand holds 20-30s


B.
Three rounds for time of:
10 Box Jumps
15/10 Ring Dips  - Sub bar dips or push-ups
20 Kettlebell Swings 70/55

Rest exactly 2 minutes, and then…

C.
Two rounds for time of:
30 Hand-Release Push-Ups
60 Double-Unders

Wednesday:

A.
Three sets, not for time, of:
Rope Climbs x 2-3 reps
Muscle-Ups x 2-6 unbroken reps or Muscle-up work or pull-up work

B.
5 sets for times of:
200m run
Push Press or Push Jerk x 8 reps
Chest-to-Bar Pull-Ups x 10 reps
Rest 4 minutes (switch the order of movements each set)

Thursday:

Yoga

Friday

A.
Take 12-15 minutes to build to today’s heavy Snatch.

B.
Take 12-15 minutes to build to today’s heavy Clean & Jerk.

C.
Bench Press
*Set 1 – 4 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – Max Reps @ 85%
Rest as needed between sets.

Saturday:

A.
Three sets of:
Front Squat x 2 reps
Rest as needed

B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lb)
20 Pull-Ups
20 Burpees

Thruster weight should be pretty heavy.  Think ~50% or so of 1RM FS