Bike Ride

Thursday 6-18

Road Bike
18.3 miles
1hr 5min
16.9mph

OPT: Wk 2 Day 1

Monday 6-17

A. Squat snatch; build to a max
95-120-140-155-170-185

B. Squat clean; build to a max
185-210-225-240-255-265

C. TnG deadlift 5, 5, 5, 5, 5; rest 2 min
365-375-385-395-405 (hook grip)

+

12-9-6

Thruster 135/95

KBS 2/1.5 pood
2:26

Road Bike

Saturday 6-15

Road Bike Race DVD
10.65 Miles
38:40
16.5 mph

OPT: Wk 1 Day 3

Thursday 6-13

10 min amrap @85%

15 calories airdyne (bear crawl 30 steps w/30# db's)

15 wall balls

15 kb swings 1.5/1 pood
5 Rds
rest 5 min
+

Airdyne 30 seconds @85% burpees)

airdyne 30 seconds @50% (Z1 jog)

x10

rest 5 min
+

Row 10 min @z1
2550M - grip cashed!!!

OPT: Wk 1 Day 2

Wednesday 6-12

A. Press; build to a 6rm
155-175-190-205

B. Weighted dip; build to a 3rm
55-70-85-100-115-130-145+

C. Supinated weighted chin up; build to a 3rm
45-70-90-115x2

D. Amrap unbroken strict hspu; rest 1 min x10
7-4-3-2-2-2-3-1-2-1

+

3 rounds for time:

7 muscle ups

14 ghd sit ups
4:52

Bike Ride

Tuesday 6-11

18 miles
1 hr 6 min
16 mph

OPT: Wk 1 Day 1

Monday 6-11

A. Squat clean; 4 reps on the min for 10 min @65% 1rm
165 x 10 sets OTM

B. Snatch balance; 3, 3, 2, 2, 1, 1; rest 2 min
135-145-155-165-175-185

+

5 sets @100%

20 kbs 2/1.5 pood

60 double unders

rest 3 min bw sets
1:14-1:11-1:13-1:13-1:23
+
Bike ride in and home

Transition Week

Monday
5k run @ Z1

Tuesday
Bike Trainer
50min, 12.7mi, 15mph

Wednesday
Bike Trainer Race DVD
41min, 11mi, 15.9mph

Thursday
Sprint Intervals
400, rest 4min
300, rest 3min
200, rest 2min
100

De-Load Day 2

Friday 5-31

Back Squat, 70-75-80% x 5
345-375-395
3 Pos. Clean & Jerk, 3+1
155-170-185
Deadlift, 70-75-80% x 5
375-405-430
Press, 70-75-80% x 5
160-170-180
AMRAP -1 Chins
17-12-11

De-Load Day 1

Wednesday 5-30

A. Front Squat, 70-75-80% x 5
270-290-305
B. 3 Position Snatch, 60-65-70%
115-125-135
C1. Bench, 70-75-80% x 5
265-285-300
C2. AMRAP - 1 Pull-ups
17-12-11
+
KBS Breathing Ladder 1-15, 70#

OPT: Wk 19 Day 2

Wednesday 5-22

A. Power Snatch, tough single fast
135-155-175-185
B1. 5 Burpees AFAP
B2. Row 500M @ 85%, rest 2 min x 3
As Rx'ed
+
17 min AMRAP:
40 Burpees
30 Snatch, 75#
30 Burpees
30 Snatch, 135#
20 Burpees
30 Snatch, 165#
10 Burpees
161 Reps

OPT: Wk 19 Day 1

Monday 5-20

A. Squat clean 3, 2, 1; rest 2 min
220-235-250+Jerk
B1. Amrap squat snatch in 1 min @135/85 x3; rest 90 sec
6-6-6
B2. Amrap muscle ups in 1 min x3; rest 90 seconds
11-11-10
+
For time:
30-20-10 Wall ball
double under
2:53
rest 10 min
+
For time:
15-12-9 thrusters 95/65
CTB chin ups
3:33

OPT: Wk 18 Day 3

Friday 5-17


A. TnG power snatch; 3 reps on the min for 10 min (50-65% 1rm)
105x3-115x3-125x2-135x2
B. Bench press; build to a 3rm in 3 attempts
135x10-245x5-325-350-365
+
90 seconds max reps power clean and jerk 135/95# rest 30 seconds
18
90 seconds max reps hand release burpees rest 30 seconds
23
+
5 Rds:
10 TnG Box Jumps, 20"
Prowler Push D/B, 100#
rest 3:1

OPT: Wk 18 Day 1

Wednesday 5-15

A. Front squat; build to a tough single fast
235-275-325-355-390
B1. Thrusters amrap in 30 seconds 95/65 x4; rest 1 min
16-15-16-16
B2. COVP chin ups; amrap in 30 seconds x4; rest 1 min
26-21-19-16
+
For time:
30 wall balls
20 toes to bar
10 hand release burpees
2:32