B|W 60 June 3rd-June 8th

Monday

Iron 

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 6 minutes (6 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

 

Tuesday

Iron

Every minute, on the minute, for 5 minutes:

Front Squat

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):

Front Squat

*Set 6 – 85% x 1 rep

*Set 7 – 85-90% x 1 rep

*Set 8 – 90+% x 1 rep

*Set 9 –


Build

Every 90 seconds, for 18 min (3 sets) of:

Min 1–Weighted Bulgarian Split Squats 6-8 reps per leg

MIn 2–Front Leaning Rest 30-45 sec

Min 3–Nordic Hamstring Curls AMRAP 

Min 4– Rest

 

Wednesday

Every minute on the minute for 28 min (7 sets)

Set 1–Ski 12/9 cal

Set 2–Farmers Carry 60ft 

Set 3–Row 15/12 cal

Set 4–Rope Climb 2 reps

 

Thursday

Iron 

Every 2 minutes, for 16 minutes (8 sets) of:

Split Jerk x 1 rep

Build over the course of the 8 reps to today’s heavy.

 

Performance and Fitness

6 rounds for time

200m Run

12 One Arm Dumbbell Hang Power Clean and Jerk Rx+(50/35) Rx(35/20)

 

Friday

Performance 

2 Rounds for time:

60 cal Assault Bike

50ft Handstand Walk

150 Double Unders

50ft Handstand Walk

30 Pull Ups

 

Saturday

Partner 

AMRAP 20 min

20 Deadlift

40 Power Snatch

60 Wall Ball Shots

80 Kb Swings

Run 400m Together

*Next round reverse order, etc

Ryan Thompson