Week of December 12th 2016

No accessory work this week.


 

Monday, December 12th 2016

A.

“12 Days of Christmas”

 

Option #1

1 Squat Clean and Jerk 115/75lbs
2 Burpee box jumps 24/20”
3 Box Jumps 30/24”
4 DB Manmakers 35/25lbs
5 Jumping Pull Ups
6 Ring Rows
7 Push Ups
8 KB Swings 24/16kg
9 Power Cleans 115/75lbs
10 Cal. Assault Bike
11 Front Squats 115/75lbs
12 Push Jerks 115/75lbs

 

Option #2
1 Bar Muscle Up
2 Squat Clean and Jerk 175/115lbs
3 Strict HSPU’s
4 DB Snatch 70/50lbs (alternate avery 2 reps)
5 Box Jumps 30/24”
6 Bar facing burpees
7 Chest to bar pull ups
8 Toes to bar
9 Ring Dips
10 Power Cleans 175/115lbs
11 Push Jerks 175/115lbs
12 Front Squats 175/115lbs

Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

 

Tuesday, December 13th 2013

 

Happy Birthday Kathleen, Ellen, Wendy and Angela!

 

A.
Overhead Squat
4 - 4 - 4 - 4 - 4 - 10

 

B.
4 Rounds
13 Shuttle Sprints (wall to wall)
13 Deadlifts 225/155lbs
13 Thrusters 95/65lbs
13 Bench Press 135/75lbs
rest 4 min.

 

Wednesday, December 14th 2016

 

A.
Butterfly pull ups

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

B.
5 Rounds
3 min. AMRAP
3 Power Cleans 135/95lbs
6 Push Ups
9 KB Swings 24/16kg
rest 1 min.

 

Olympic Weightlifting class:

A.
Work up to a heavy set of 3 Hang Squat Cleans

B.
Work up to a heavy set of 3 Push Press + 3 Split Jerk

C.
Work up to a heavy set of 6 Tng Power Snatch

D.
Sots Press 4 x 6

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

 

Thursday, December 15th 2016

 

A.
Front Squat
4 - 4 - 4 - 4 - 4 - 4 - 4

 

B.
5 Rounds not for time (go heavier than last week)
8 DB Bench Press
8 BB Bentover rows
8 Bulgarian Split Squat (8R + 8L)

rest as needed between exercises

 

Friday, December 16th 2016

 

A.

EMOM for 30 min.
1st. min. 6 Push Jerks 155/105lbs + 30 Double Unders
2nd. min 12 Bar Facing Burpees
3rd. min. 9 Hang Power Cleans 155/105lbs + 9 Toes to Bar
4th. Min. 16/11 Cal. Assault Bike
5th min. Rest

 

Saturday, December 17th 2016

A.
Thruster
5 - 5 - 3 - 3 - 1 - 1 - 1 - 1

 

B.
For time
21 - 15 - 9
Cal. Assault Bike
Pull Ups

 

C.
4 x 10 Arnold Press, rest 90 sec.

 

Sunday, December 18th 2016

 

A.
AMRAP in 20 min.
5 Overhead Squat 115/75lbs
10 Toes to bar
5 Power Snatch 115/75lbs
10 Wall Balls 20/14lbs

 

B.
3 x 60 sec. weighted plank, rest as needed, add weight each set


Olympic Weightlifting class:

A.
Work up to a heavy set of (1 Snatch Grip Push Press + 1 Snatch Balance) x 3

B.
Work up to a heavy set of 5 Hang Power Clean

C.
5 sets of 5 Snatch Deadlift @ 100%+ of 1 RM Snatch

D.
Good mornings 4 x 10

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

Oleksiy Dakhno