Week of August 22nd 2016

Monday, August 22nd 2016

 

A.

Push Jerk - work up to a heavy set of 4

 

B.

3 Rounds

400m Run

21 Push Ups

12 Deadlifts 225/155lbs

 

Tuesday, August 23rd 2016

 

A.

Double unders practice

 

Advanced: Max. unbroken double unders 3 - 5 attempts,  rest as needed

 

B.

12 Rounds for time

9 Box Jumps 24/20”

7 DB Push Press 35/25lbs

5 Toes to bar

 

Wednesday, August 24th  2016

 

We are going to do 4 weeks long, 2 days per week Olympic lifting cycle

 

W1D1

 

A.

Work up to a heavy set of 2 Hang Squat Snatch + 1 Squat Snatch

 

B.

20 Squat Snatches @ 80% of A

 

C.

5 sets of 3 Snatch Deadlift @ 110% of A

 

Thursday, August 25th 2016

 

A.

Teams of 2 Share reps

AMRAP in 30 min.

20 Back Squat 185/125lbs (from the floor)

30 HSPU’s

40 Pull Ups

 

Friday, August 26th 2016

 

Olympic weightlifting cycle

W1D2

 

A.

Work up to a heavy set of 3 Squat Cleans + 3 Split Jerk

 

B.

20 Squat Clean and Jerks @ 80%

 

C.

Work up to a heavy set of 3 Clean grip Deadlift

 

Saturday, August 27th 2016

Hike!

http://www.albertawow.com/hikes/Ptarmigan_Cirque/Ptarmigan_Cirque.htm

 

Sunday, August 28th 2016

 

A. In teams of 2, share reps

100 Over the Box Jumps 24/20”

100 Alt. DB Snatches 60/40lbs

50 Bar Muscle Ups

100 Thrusters 75/55lbs

100 Burpees (no jump)

Oleksiy Dakhno