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All Level, Extra Strength and Weightlifting Programming for the week of July 25 2016

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Monday
ALL LEVELS

AMRAP in 1min
Max Double unders unbroken
straight into
AMRAP 12 minutes
3 Thrusters 135/85
5 Hang Squat Cleans 135/85
7 Box Jumps 30/24
rest 1 min
E1:30MOM x 7 rounds
3 Snatches (increse weight each round)
straight into
AMRAP in 1min
Max Double unders unbroken

STRENGTH
E1:30OM x 5 rounds
M1, 2 Rope Climb
M2, 10 HSPU
M3, 20 GHD Sit up

Tuesday
ALL LEVELS

A. Back Squat
5 x 5 reps @ 75%

B. 5 rounds for time
25 Wallball
25 KBS 2/1.5 pood

STRENGTH AND WEIGHTLIFTING
1. Snatch speed under the bar drills

2. Hang Snatch
5 x 3 @ 80%

3. Clean + Jerk
6 x [1+2] @ 80%

3. Deficit Snatch grip pull
6 x 3 @ 90%

Wednesday
ALL LEVELS

AMRAP in 20 min
1 Rope Climb
7 Deadlifts 225/155lbs
14 Box Jumps 24/20″
21 Rings Dips

STRENGTH
1. Pull ups
50 for time

2. 5 rounds for time
100′ Sled Sprint 90/60lbs
15 AKBS 1.5/1pood

3. Muscle up transitions
5 x 5

Thursday
ALL LEVELS

A. Clean
establish a 2RM

B. 10-9-8-7-6-5-4-3-2-1 reps for time
Power Clean 65% of today 2rm
Toes to Bar

2 min rest

B1.5 min to find a 1RM Thruster

STRENGTH AND WEIGHTLIFTING
1. Snatch Balance
1-1-1-1-1 finish at 120%

2. Snatch
10 x 1 @ 85%

3. Push Jerk
6 x 3 @ 70-75%

Friday
ALL LEVELS

A. Back Squat
6 x 4 reps @ 80%

B. AMRAP in 10 min
4 Sumo Deadlift Highpull 115/75 lbs
6 Pull Up
8 Pistol Squats

BARBELL CLUB
Skills practise plus regionals program wod

STRENGTH
Make up on missed components from the week

Saturday
ALL LEVELS

“Hulk Hogan”
Complete 1 round every 2 minutes for 20 minutes (10 rounds)
3 Muscle up
5 Power Clean 185/125lbs
7 Burpees

WEIGHTLIFTING
announced the day of

Sunday
ALL LEVELS

“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift 150% body weight
Bench press 100% body weight
Clean 75% body weight

Set up three bars & storm through for time!
Work in partners of people using same weights, don’t let your partner cath you.

WEIGHTLIFTING
announced the day of

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