TRAINING JUNE 7th – 13th

Kevin Dish

SUNDAY

Sunday Fun Day!

MONDAY

Run 5K

TUESDAY

Snatch

Week 10

Snatch Pull + Snatch

2 x [1+1] @ 70%, 2 x [1+1] @ 75%, [1+1] @ 80%, [1+1] @ 85%, [1+1] @ 80%

Snatch Balance

2 @ 70%, 2 @ 75%, 2 x 2 @ 80%

WEDNESDAY

Partner WOD

AMRAP 18 min:

Partner 1 – Row 200m

Partner 2: AMRAP Barbell work @ 135/85#

Barbell work changes every 6 minutes:

Go!-5:59: Power Snatch

6:00-11:59: Power Clean

12:00-18:00: Deadlift

*Switch roles every 200m.. Score is total reps of barbell work.

THURSDAY

“Squat Triple Threat”

-12 min to find a 1RM Back Squat

-12 min to find a 1RM Front Squat

-12 min to find a 1RM Overhead Squat

Scored by total load

FRIDAY

10 minutes coaching and practice on Bar Muscle Ups

Conditioning:

AMRAP 5 min:

2 Bar Muscle-ups

4 Handstand Push Ups

6 Burpees

-then immediately begin-

-12 minutes to find a 2RM Shoulder Press-

-then immediately begin-

AMRAP 5 min:

2 Bar Muscle Ups

4 HSPU

6 Burpees

SATURDAY

Strongman Saturday

“Log Biathlon 2.0”

For 30 min:

Form teams of 4 athletes. Each team will break into two groups: A & B.

Group A: Each athlete rows 20/15 calories

Group B: Perform as many 200m log carries as possible

* When all Group A athletes have completed their rowing, they may swap with Group B wherever they find group B on the 200m course. Score is total distance of log carries completed by the team within the 30 minutes. Teams will be assigned logs by ability.

* Athletes must move between the rower and log using a human wheelbarrow. Wheels and axles will be provided.

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