Monday:
Front Squat 1x4 at 60% 1RM
Front Squat 1x4 at 70% 1RM
Front Squat 1x4 at 80% 1RM
Front Squat 1x3 at 90% 1RM
Front Squat 1x4 at 90% 1RM
Front Squat 1x4 at 90% 1RM
Rest as needed between sets.
Then:
For time:
100 Push-ups
Tuesday:
21-15-9 reps, for time of:
Box Jump, 24 in
Power Snatch, 75 lbs
Chest to Bar Pull Up
Wednesday:
Front Squat 1x3 at 65% 1RM
Front Squat 1x3 at 75% 1RM
Front Squat 1x3 at 85% 1RM
Front Squat 1x3 at 90% 1RM
Front Squat 1x3 at 90% 1RM
Front Squat 1x3 at 90% 1RM
Front Squat 1x3 at 95% 1RM
Rest as needed between sets.
Then:
"Annie"
50-40-30-20-10
Double-Unders
Sit-ups
Thursday:
"TK"
Complete as many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps, 36 in
12 Kettlebell Swings, 2 pood
Friday:
Front Squat 1x3 at 65% 1RM
Front Squat 1x3 at 75% 1RM
Front Squat 1x4 at 85% 1RM
Front Squat 1x5 at 90% 1RM
Front Squat 1x5 at 90% 1RM
Front Squat 1x5 at 90% 1RM
Front Squat 1x5 at 90% 1RM
then:
Games Open 11.6 & 12.5
As many reps as possible in 7 minutes of:
3-6-9-12-15-18-21-24... etc
Thruster (100/65)
Chest to Bar Pull-ups
Saturday:
8am: Olympic Lifting
9am: For time:
30 Deadlifts, 185/135 lbs
30 Row (calories)s
30 Overhead Squats, 95/65 lbs
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