Week of October 24th 2016

Accessory work for this week.

For anyone that wants to do extra work. Don't have to do everything at once. You can do A one day and B next day. It will take about 10 minutes. Should be done before or after class (while everyone is doing warm up, do not disturb the class) or open gym time.


Try to do more than last week.


A) Accumulate 30 - 50 GHD Sit Ups https://youtu.be/1pbZ8mX2D1U

B) Accumulate 10 - 20 Glute-Ham Raise (GHR) https://youtu.be/w_7UaXfsbaw

C) 4 sets of 10 reps - Lateral Dumbbell Raises

D) 4 sets of 10 reps - Bent-over Lateral Raises


 

Monday, October 24th 2016

 

A.

Every 2 min. for 12 min.

4 Squat Cleans, perform as singles, drop and reset each rep, add weight each set

 

B.

AMRAP in 20 min.

2 Lengths DB Waiters Walk 35/25lbs R

2 Lengths DB Waiters Walk 35/25lbs L

60 X Mountain Climbers

3 Turkish Get Ups 35/25lbs R

3 Turkish Get Ups 35/25lbs L

60 MB Russian Twists 20/14lbs

 

Tuesday, October 25th 2016

 

A.

Kipping Pull Ups practice

 

Intermediate: 7 sets of max unbroken Kipping Pull Ups

 

Advanced: EMOM for 10 min. 5-10 C2B Pull Ups

 

B.

5 Rounds for time

10 DB Clusters 35/25lbs

10 Ring Rows

50 Double Unders

Time cap 15 min.

 

Wednesday, October 26th 2016

 

A.

Work up to a heavy set of 8 Front Rack Walking Lunges

 

B.

5 sets not for time

5 DB Shoulder Press

5 Single Arm Row (each side)

30 sec. Side Plank with one leg lifted (each side)

*same as last week, try to improve form or go heavier



 

Thursday, October 27th 2016

 

A.

Work up to a heavy set of 4 Kipping or Strict Weighted Ring Dip

 

B.

Work up to a 4 RM Kipping or Strict Deficit HSPU

 

C.

Work up to a 1 RM Turkish Get up



 

Friday, October 28th 2016

 

A.

3 Rounds, each for time

20/15 Cal. Assault Bike

20 Deadlifts 135/95lbs

20 Wall Balls 20/14lbs

20 Pull Ups

Rest 4 min.

Change order of exercises each round

 

B.

EMOM for 10 min.

5-10 Toes to Bar

 

Saturday, October 29th 2016

 

A.

Work up to a heavy set of 4 Thrusters

 

B.

Work up to a heavy set of 4 Deadlifts

 

C.

3 sets of 1 min. weighted plank

 

Sunday, October 30th 2016

 

A.

Teams of 2, share reps, one person working at a time

100 HSPU’s

100 Push Jerks 95/65lbs

100 Hang Power Cleans 95/65lbs

100 Forward Front Rack Lunges 95/65lbs

 

Oleksiy Dakhno