B|W 60 July 22nd-July 29th, 2019


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

Performance 

7 Min AMRAP

6 Power Snatch R+(155/105) Rx (115/75)

9 Over Head Squat

30 Double Unders 

Fitness 

7 Minute AMRAP

6 Power Snatch R+ (135/85) Rx (96/65)

9 Front Squats 

60 Single Unders 

Tuesday


Performance

Every 5 Minutes, for 35 minutes (7 Cycles)

400m Run (Rx 200)

5 Ring Muscle Ups

15 American KB Swings R+(70/53) Rx(53/35)

15 Pushups 

Fitness

Every 5 Minutes, for 35 minutes (7 Cycles)

200m Run (Rx 200)

Strict Pull Ups R+(5 reps) R(3 reps)

10 Russian KB Swings R+(70/53) Rx(53/35)

7 Pushups 

Wednesday


Iron 

Every 4 Minutes, for 20 min (5 sets)

Back Squat  Tempo@22x1; 5 reps x 5 sets @70-75%


Performance and Fitness

Complete as many rounds as possible in 12 minutes of:

15 Toes to Bar/Matador Knee Raises

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

Use a 50/35 lb. dumbbell on the lunges.

Thursday


3 Rounds for time:

AB 15 cals

Kb Single Arm FR Carry 120ft (60/60ft)

60ft HS walk

rest walk 3 min

3Rounds for time

Ski 400m

10 Box Jump Overs – 24″

30m/30m Prowler

Friday


"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Saturday


Partner

FT:

150 Row Cals

125 D-Ball Over Shoulder

100 Assault Bike Cals

125 Db Snatch

150 Ski Cals

Ryan Thompson