Week of January 2nd 2017

Monday, January 2nd 2017

 

A.

Every 4 min. for 16 min., for speed, alternate exercises each round

10 Deadlifts 225/155lbs
10 Box Jumps 24/20”
10 Pull Ups (C2B if you can)

 

B.
“The Chief”
5 Rounds
3 Power Cleans 135/95lbs
6 Push Ups
9 Air Squats

rest 1 min. between each round
begin each round where you left off

 

Tuesday, January 3rd 2017

A.
Overhead Squat - in 20 min. build up to a heavy set of 1


B.
12 - 10 - 8 - 6 - 6
DB Bench Press
BB Bentover rows (underhand grip)
Bulgarian Split Squat (6R + 6L)
rest as needed between exercises, heavier than last week

 

Wednesday, January 4th 2017

 

A.
For time
20 - 16 - 12
Wall Balls 20/14lbs
Push Ups
DB Snatch 35/25lbs (do ½ reps on each side)

 

B.
AMRAP in 15 min
10 Squat Snatch 75/55lbs
10 Squat Snatch 95/65lbs
10 Squat Snatch 115/75lbs
10 Squat Snatch 135/85lbs
10 Squat Snatch 145/90lbs
10 Squat Snatch 155/95lbs
10 Squat Snatch 165/100lbs
10 Squat Snatch 175/105lbs

 

Olympic Weightlifting class:

A.
Every 1:15 for 15 rounds, start at 65%, go up in weight every 2-3 sets.
1 Power Snatch + 1 Hang Squat Snatch

B.
Build up to a heavy set of 3 Clean and Jerks

C.
5 sets of 3 Snatch High Pulls, start @ 80 - 90% of 1 RM Snatch

D.
Sots Press 4 x 6 (front or back)

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

 

Thursday, January 5th 2016

 

A.
“Filthy Fifty”
50 Box jump 24/20”
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
50 Walking Lunge
50 Knees to elbows
50 Push press 45/35lbs
50 Goblet Good Mornings 16/12kg
50 Wall balls 20/14lbs
50 Burpees
50 Double unders

Compare to Sunday, October 9th 2016

 

Friday, January, 6th 2017

 

A.

Butterfly pull ups

Advanced:
EMOM for 10 min. 5 - 10 Butterfly Pull Ups or C2B Butterfly Pull Ups or 1 - 5 Bar Muscle Ups (try to do more reps than last week)

 

B.

For time, teams of 2, alternating rounds (8 rounds each)

16 Rounds

20/15 Cal. Assault Bike

4 Overhead Double KB Carry 24/16kg

 

Saturday, January 7th 2017

A.

Push Jerk

12 - 10 - 8 - 6 - 6

Go heavier on each set than last week

 

B. For time

21 - 15 - 9

Front Squat 95/65lbs

KB Swings 24/16kg

Burpees

Pull Ups

 

Sunday, January 8th 2017

 

A.

EMOM for 30 min.

(1) - 30 sec. Max. calories on assault bike

(2) - 30 sec. Max. double unders

(3) - 30 sec. Max. Hang Power Clean and Jerk 95/65lbs

(4) - 30 sec. Max. V-Sit Ups

(5) - 30 sec. Max. Distance Farmers Carry 70/50lbs DB’s or 32/24kg KB’s

(6) - Rest

 


Olympic Weightlifting class:

A.
Every 1:15 for 15 rounds, start at 65%, go up in weight every 2-3 sets.
1 Power Clean + 1 Hang Squat Clean

B.
Build up to a heavy set of 3 Squat Snatch

C.
Build up to a heavy set of 3 Split Jerk

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

Oleksiy Dakhno