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This Week’s Training 6/13-6/17/16

13
Jun

This Week’s Training 6/13-6/17/16

Warm Up
10 min CAP
jigsaw run
as many rounds in remaining time
5 pullups
10 pushups
20 fire hydrant (5R clockwise/5R counter clockwise / switch)
20 mountain climbers
10 jumping air squats

Monday
Deadlift @ 70%
please have the athletes stick with these percentages and reps
3×5
1 x max reps up to 15
athletes will need to keep track of their max reps. Next weeks skill will be based off of that

WOD
8 min AMRAP
3-6-9-12-15-18, etc
squat clean thrusters
95/65
scale 75/55
burpee over the bar

Tuesday
power snatch conmples @ 70 % of snatch or power snatch- whichever is greater
10 min EMOIM
1 snatch grip Deadlift
1 hang snatch pull
1 hang power snatch
1 power snatch

WOD
6 min AMRAP
8 wall balls
8 T2B
rest 3 minutes
6 min AMRAP
8 KB swings 53/35 ‘merica’
8 KB wall balls

Wednesday
front squats
2×8 @ 65%
1×5 @ 75%
1×3 @ 85%
1×1 @ 90%
1×1 @ 90+%

WOD
“Annie”
50-40-30-20-10
Double Unders
situps

Thursday
Skill/Strength
single arm KB Clean and Jerk progression

WOD
Conditioning
3 RFT
20 cal row
50m waiter walks (25R/25L)
20 pushups
50 KB swings ‘russian’ 70/53

Friday
Skill/Strength
split jerk
those uncomfortable with weight should must go light (pvc or bar) and work on foot work
work to a heavy single

WOD
For time
21 power cleans 135/95
100m run
15 power cleans
200m run
9 power cleans
400mm run

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