Week of 5/24

LIFESTYLE
Day 1
A. 1 Squat clean + 3 Fronts squats x 3 sets

B.In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
1/2 “Murph” or Partner Murph
For time:
0.5 mile run
50 pull ups
100 push ups
150 squats
0.5 mile run

Day 2
3 sets:
A1. Bicep Curls with DB x 12; rest 1 min; rest 1 min
A2. GHD Situps x 12; rest 30 sec.
+
4 rounds for time:
Row 500m
25 KBS
25 abmat situps

Day 3
4 sets:
A1. Single Leg KB Deadlift x 10/leg; rest 1 min
A2. OH Tricep Ext x 15; rest 1 min

3 sets:
B1. Push-ups on tire x 10; rest 1 min
B2. Plank Hold x 45 sec: rest 1 min
+
EMOM 14 Min
ODD 5 burpees
EVEN 5 Hang Power Cleans (heavier than last week)

Day 4
5 Rounds for time:
Run 400m
8 DB Snatch/arm
8 DB Single Arm Overhead Squat/arm

Day 5
5-6 rounds of :35 on/:25 rest of the following:
Box Jumps (step down)
Lite KBS
Mountain Climbers
AD (Or Row)
Weighted Plank Hold (or plank on rings)

Day 6
In teams of 2, partition for time:

Run 400m Together 
then partition
80 manmakers
100 Double Unders 
150 situps
then
Run 400m Together


Performance:
Monday
A.
Take 20 minutes to find your new 1-RM Back Squat

B.
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
1/2 “Murph” or Partner Murph
For time:
0.5 mile run
50 pull ups
100 push ups
150 squats
0.5 mile run

Tuesday:

A.
Three sets, not for time, of:
Handstand Hold 15-20s
L-holds

B.
Every minute, on the minute, for 20 minutes:
2 Power Cleans

build to something moderately heavy


C.
For max reps:
90 seconds of Push-Ups --scale up to Dips or Ring Dips
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Push-Ups
Rest 30 seconds
60 seconds of Double-Unders
Rest 30 seconds
30 seconds of Push-Ups
Rest 30 seconds
30 seconds of Double-Unders

Wednesday:

A.
Every two minutes, for 16 minutes (8 sets):
Hang Snatch + Snatch

Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90

B.
4 sets for times of:
Row 500/400 Meters
7/5 Muscle-Ups or Pull-ups or Ring Rows
7 Overhead Squats - heavy
Rest 3 minutes

C.
Three sets of:
C1. Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
C2. Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed

Thursday

Yoga

Friday


A.
Take 12 minutes to build to a heavy Hang Snatch, and then…
“2014 Regionals Event 1″
Athletes get only 3 attempts to find their 1-RM Hang Snatch:
0:00-2:00 – Attempt # 1
2:00-4:00 – Attempt # 2
4:00-6:00 – Attempt # 3

B.

Three rounds for time of:
50 walking lunges
7 pull-ups
7 ring rows
10 Hang Power Cleans (175/115 lbs) ---use ~60% of 1RM

Saturday:

A.

For Time:
30-Calorie Row
30 Box Jump-Overs (24″/18″)
30 Deadlifts (185/125 lb)
30 Wall Ball Shots (20/14 lbs)
30 Ring Dips
30 Wall Ball Shots (20/14 lbs)
30 Deadlifts (185/125 lb)
30 Box Jump-Overs (24″/18″)
30-Calorie Row

21 minute time CAP.

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