Training for Week of 6/16 - 6/20

Monday 6-16

A. PC/HPC - build to a 1RM

135-165-195-220-235-250-265

HPC: 275-290

B. Back Squat 5 x 5 (420)

55-63-70-77-85-85

235-265-295-325-355-355-355

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3 sets all out!
40 DU
15 KBS 2/1.5pd
20 no push up burpee box jumps 15-20" AFAP
15 KBS 2/1.5pd
AD 15 cals
rest 5min & 7.5min between sets; repeat 3x's

Work time: 4:58, 5:14, 5:18 

Wednesday 6-18

IWT/Metcon Day

"Heavy Dianne"

21-15-9

Deadlift - 275# - all UB

HSPUs 8-7-6, 5-3-2-2-2-1, 3-2-1-1-1-1

Time: 4:52

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5 sets of:

3 MUs

6 Spartan Flips

Rest 2 min

WT: approx 1-1:05/set

Thursday 6-19

A. Front Squat - 5 x 3 @ 30X1; 72-77-82-87-92-92-92

135#-185#-245#-260#-275#-290#-305#-305#-305#

B1. Press (175#) - 5 x 5; 55-63-70-77-85-55(AMRAP)

95#-110#-125#-135-150 + 95x21

B2. WTD Pull-ups 5 x 5; 

50-50-50-50-50 + BWx14DH

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3 RCs while setting up prowler

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10 sets of

Prowler D/B - H/L - 150#

10 Burpees 

Rest 2 min

Training for week of 6/9 - 6/13

Monday 6-9

A1. PS 2-2-2-2 ; rest 60sec

140-155-170-185
A2. FS @ 30X1; 8-5-3-1-1-1-5; rest
3 min

230-265-280-300-310-320-265

B1. Wtd Pull-up 8-5-3-1-1-1-5; rest 20sec

30-65-80*-100(f)-90-90-90-60
B2. Wtd Dips 8-5-3-1-1-1-5; rest 2 min

40-70-90-100(2)-100(2)-100(2)-70
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10 min amrap
3 Tire Flips

6 COVP Pull-ups
9 Ball Slams

Total: 12 rounds

Wednesday 6-11

A. EMOM for 16 min

Odd - 3 Cleans TnG - 65-75% wave load  

(185-195-205-195-205-215-205-215)

Even - 2 Bar MUs

B. EMOM - 16 min

Odd - 1 rope ascents

Even - 20 m HS Walk

C. EMOM - 16 min

Odd - 40 DUs

Even - FLR - 30 sec

Thursday 6-13

A. Press 8-5-3-1-1-1-5

135-150-160-170-170-170-150

B. Deadlift 8-5-3-1-1-1-5

365-415-465-495-505-515-440

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21-18-15-12-9-6-3

BW Squat - 205#

GHD Sit-ups

Forgot to time, all BS UB; GHD UB for first two, then in chunks of 3-4?

Saturday 6-15 @ the Camp on the playground

Tabata this and that

Swings -12-12-12-11-11-11-11-11

Jumping Lunges -18-18-16-16-16-16-16-16

Neutral-grip Pull-ups - 10-10-9-8-8-6-6-6

Push-ups - 12-12-12-11-10-8-6-6

Training for Week of 6/2 - 6/6

Monday 6-2

A. Power Clean - 3x2

135-165-195-215-235-250-265

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HPC x 1 x 2 - 285-300

B. Front Squat - 8-5-3-1-1-1-5 (320)

225-255-270-290-290-300-255

C. Back Squat 20 rep - 255#

D1. Wtd Dips - 8-5-3-1-1-1-5-AMRAP BW 

30-65-80-100-100-100-65 + 23(+3)

D2. Wtd Pull-ups - 8-5-3-1-1-5-AMRAP BW

25-55-70-90-90-90-55 + 14(+1)

E. 50 TGUs - 40#

Wednesday 6-4

A. 3 Pos Snatch - 70% - 155 1.1.1 x 3

95-115-135-155-155-155

B. 2-3 Muscle-ups EMOM for 30 reps

3-3-3-3-3-3-2-2-2-2-2-2 (11:15ish)

C. Ring HSPUs - 3-3-3-3

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For time:

20 kbs 2/1.5pood 

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

20 kbs 2/1.5 pood

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

20 kbs 2/1.5 pood

10 Bench Jump Overs D/B

20 wall balls – 20/14# to 10 ft

10 Bench Jump Overs D/B

Time: 6:25-30ish

Friday 6-6

A. Press 8-5-3-1-1-1-5

125-145-155-160-160-160-145

B. Deadlift 8-5-3-1-1-1-5

135-225-315

380-430-460-485-500-510-430

5 sets of

C1. Pendelay Rows x 5

145-155-165-175-185

C2. Pistol Squats x 14

C3. Hindu Push-ups x 14

Saturday 6-8

Tabata WOD

Airdyne

Push-ups

Sit-ups

Body Squats

Good Mornings

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Airdyne - 6 min @ Z1