The Week Ahead:

Monday, May 21st

Squat:

Establish 5 RM
Then,
2x5@ 90%

Metcon:

4 Rope Climbs
16 Thrusters #155/105
3 Rope Climbs
12 Thrusters
2 Rope Climbs
8 Thrusters

Accessory:

DB RDL - 3x8

Tuesday, May 22nd

Push Press

3x8

MEtcon:

2 RFT:
25 Calorie Row
50 Double Unders
25 Toes to Bar
50 Walking Lunges #45/25

Accessory:

Chest Supported Kelso Row 3 x 8

Wednesday, May 23rd

Oly Skill work:

2 clean pulls + 2 power clean + 2 hang cleans
5 Rounds at 70%

Metcon

For time:

2 rounds of:
10 snatches, 175 / 125 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 115 / 75 lb.
12 burpees
*10 minute time cap


Thursday, May 24th

metcon:

For time:
9 muscle-ups/18 chest to bar
10yd Handstand walk/15 HSPUs
36 single-leg squats
9 muscle-ups/18 chest to bar
10yd Handstand walk/15 HSPUs
45 single-leg squats
9 muscle-ups/18 chest to bar
10yd Handstand walk/15 HSPUs
54 single-leg squats

 

Friday, May 25th

Deadlift:

Establish 5 RM
Then,
2x5@ 90%

metcon:

For Time:
12-9-6-3 deadlift #225/155
400m run between sets

Accessory:

DB Curls 3 x 10
Lateral DB raises 3 x 10