Week of April 25th 2016

Monday, April 25th 2016

A. Skill: Double Unders

Advanced: 3 -5 Attempts at Max Double Unders
Beginner: 30 sec. practice, 30 sec. rest for 5 – 7 min.

 

B. For total Calories, every 2 min. for 30 min.

30 sec. Max Calories on Assault bike

 

Tuesday, April 26th 2016

A. Work up to a heavy set of

2 Push Press + 2 Push Jerk

B. Option #1

2016 MASTERS QUALIFIER EVENT 3

AMRAP in 15 min. of:

55 Double Unders

15 C2B Pull Ups

5 Hang Power Cleans 155/105lbs

Option #2

AMRAP in 15 min. of:

55 Double Unders

15 Pull Ups

5 Hang Power Cleans 125/83lbs

 

 

 

 

Wednesday, April 27th 2016

A. Strength

A1. Deadlift 6 x 6 @ 70% (or 5 – 10 lbs heavier than last week)

A2. Front Squat 6 x 6 @ 70% (or 10 – 20 lbs heavier than last week)

Alternate between A1 and A2, start new set every 2 min.

B. 4 x 10 Box jumps, go higher every set

 

Thursday, April 28th 2016

A. AMRAP in 30 min.

(70 sec. work/20 sec. rest)

A1. 5 Rounds

10 Power Snatch 75/53lbs

10 Over the Bar Burpees

A2. 5 Rounds

10 Thrusters 75/53lbs

10 Push Ups

A3. 5 Rounds

10 KB Swings 32/24kg

10 Over the Box Jumps 24/20”

A4. AMRAP

5 Power Snatch 75/53lbs

5 Over the bar Burpees

5 Thrusters 75/53lbs

5 Push ups

5 KB Swings 32/24kg

5 Over the Box Jumps 24/20”

 

Friday, April 29th 2016

Strength

A. Back Squat 4 x 9 @ 64% or 5-10lbs heavier than last week

B. Bench Press 6 x 6 @ 80-85% of heaviest set of 6 from last week

C. 4 x 12 Weighted Sit Ups, AHAFA

 

Saturday, April 30th 2016

A. “Helen”

3 Rounds for time

400m Run

21 KB Swings 24/16kg

12 Pull Ups

REST 10 min.

B. 3 Rounds for time

10 Alt. Single Arm DB Snatch 70/50lbs

10 Toes 2 Bar

10 Squat Cleans 135/93lbs

10 HSPU’s

 

Sunday, May 1st 2016

Olympic weightlifting

A. Work up to a heavy set of

Squat Clean and Jerk(1, 1, 1 rest 15 sec. between lifts)

B. Work up to a heavy set of

Squat Snatch (1, 1, 1 rest 15 sec. between lifts)

Oleksiy Dakhno