Week of November 21st 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.

A) 5 to 10 sets of 6 GHD Sit Ups as fast as possible, rest as needed between sets https://youtu.be/1pbZ8mX2D1U

B) 3 sets of 10 Glute-Ham Raise (GHR) https://youtu.be/w_7UaXfsbaw


C) 5 to 7 sets of 3 to 5 Archer Push-Ups https://www.youtube.com/watch?v=vDF7c_R3hic


D) 5 sets of 8 Barbell Biceps Curls, heavier than last week, add weight each set if moving well, otherwise stay with the same weight.

 

Monday, November 21st 2016

A.
Every minute on the minute for 15 min.:
3 Squat Cleans, perform as singles, drop and reset each rep, add weight every 2 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
*3 Power Cleans if you did weightlifting class yesterday

B.
Option #1
1 min. Max. Pull Ups
1 min. Max. Cal. Assault Bike
2 min. Max. Pull Ups
2 min. Max. Cal. Assault Bike
3 min. Max. Pull Ups
3 min. Max. Cal. Assault Bike

Option #2
1 min. Max. Bar Muscle Ups
1 min. Max. Cal. Assault Bike
2 min. Max. Chest to bar Pull Ups
2 min. Max. Cal. Assault Bike
3 min. Max. Pull Ups
3 min. Max. Cal. Assault Bike

Tuesday, November 22nd 2016

A.
AMRAP in 20 min. of:
7 Power Snatch 75/55lbs
14 Air Squats
28 Double unders
14 Lateral over the box jumps 20/15”
7 Bar Facing Burpees

Adjust the load and/or movements as needed
Bar Facing Burpees > Burpees
Lateral over the box jumps > Lateral Over the Bar Jumps
Power Snatch > Adjust load as needed
28 Double Unders > Adjust reps > 49 Single Unders

B.
Accumulate 30 to 90 sec. Chin over the bar hold (overhand grip, add L-hold for extra challenge, underhand if can’t do overhand yet)
In between sets of chin over the bar hold do:
5 to 10 Straight Arm Lat Pull Downs on the rings, challenging angle

 

Wednesday, November 23rd 2016

A.
Work up to a heavy set of Back Rack Walking Lunges

8 - 8 - 6 - 6 - 4 - 4 - 2 - 2

B.
5 Rounds not for time, try to go heavier than last week
14  DB See-saw Shoulder Press
7 Single Arm DB Rows (7R + 7L)
7 Single Leg DB Deadlifts (7R + 7L)
rest as needed between exercises

Olympic Weightlifting class:

A.
Work up to a heavy set of:
5 sets
2 Power Clean + 1 Hang Squat Clean (above knees) + 1 Hang Squat Clean (below knees)

B.
Work up to a heavy set of 2 Squat Clean, then 2-3 sets of 2 at 80-85%

C.
Work up to a heavy set of 2 Split Jerk, then 2-3 sets of 2 at 80-85%

D.
Work up to a heavy set of 2 Back Squat, then 2-3 sets of 2 at 80-85%

E.
Cool down - easy row or assault bike or run for 10 minutes

 

Thursday, November 24th 2016

A.
2 Rounds
Max. reps unbroken Thrusters 75/55lbs
Max. reps Bar facing burpees in 1 min.
Max. reps of Toes to bar
Max. shuttle sprints in 1 min.
Max. reps unbroken Muscle Snatch 75/55lbs
Rest 3 - 5 min. between exercises

 

Friday. November 25th 2016

A.
In teams of two complete as many rounds and reps as possible in 30 minutes of:
50 Wall Balls 20/14lbs
40 Deadlifts 155/105lbs
30 HSPU’s
20 Box Jumps 30/24”
10 Lengths Farmers Carry 32/24kg each hand or 70/50lbs DB’s each hand

 

Saturday, November 26th 2016

A.
2 Rounds
12 sec. Max Calories on Assault Bike
rest 2 min.
18 sec. Max Calories on Assault Bike
rest 3 min.
24 sec. Max Calories on Assault Bike
rest 4 min.

B.
6 Rounds
AMRAP in 2 min. of
5 Power Cleans 135/95lbs
5 Burpees
5 Pull Ups
rest 2 min.

Sunday, November 27th 2016

A.
EMOM for 15 min.
3 Push Press - add weight every 2 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

B.
5 - 5 - 5 - 5 - 5 - 5
Single arm DB overhead Squat, each side, add weight each set

C.
AMRAP in 10 min.
5 Pistols on the right leg
5 Pistols on the left leg
10 Ring Dips


Olympic Weightlifting class:

A.
Work up to a heavy set of:
5 sets
1 Snatch Deadlift + 1 Hang Snatch High Pull (above knees) + 1 Hang Squat Snatch (above knees) + 1 Hang Squat Snatch (below knees) + 1 Overhead Squat

B.
Work up to a heavy set of 2 Squat Snatch, then 2-3 sets of 2 at 80-85%

C.
Work up to a heavy set of 2 BTN Power Jerk, then 2-3 sets of 2 at 80-85%

D.
5 sets of 3 TnG Snatch Deadlift @ 100+% of the part B

E.
Cool down - easy row or assault bike or run for 10 minutes

Oleksiy Dakhno