Week of January 16th 2017

Monday, January 16th 2017

A.
Teams of 2, alternating rounds
For time:
12 Rounds
2 Lengths Farmer's Carry 24/16kg
2 Lengths KB Front Rack Carry 24/16kg
2 Length KB Overhead Carry 24/16kg
12 Rounds
20/15 Cal. Assault bike
6 Rounds
12 Deadlifts 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerks 155/105lbs

Tuesday, January 17th 2016

A.
AMRAP in 20 min.
8 Thrusters 75/55lbs
8 Bar facing burpees
8 Overhead Squat 75/55lbs
8 Pull Ups

Compare to Monday, October 17th 2016

B.
Double unders practice

Advanced
10 - 15 - 20 - 25 - 30 - 35 - 40 - 35 - 30 - 25 - 20 - 15 - 10 of unbroken double unders

Scaling options: reduce # of unbroken double unders (keep it challenging but doable) or 8 sets of 30 sec. Max double unders 30 sec. Rest

Wednesday, January 18th 2017

A.
Deadlift 3 x 8 @ 67.5%, rest 2 - 3 min. between sets

B.
Close Grip Bench Press 3 x 8 @ 67.5%, rest 2 - 3 min. between sets

C.
30 Power Clean and Jerk 95/65lbs for time (4 min. time cap)
rest 5 min.
20 Power Clean and Jerk 95/65lb for time (3 min. time cap)

Olympic Weightlifting class:

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

B.
Build up to a heavy set of 1 Squat Snatch

C.
Build up to a heavy set of 1 Split Jerk

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

Thursday, January 19th 2017

A.
Every 4 min. for 16 min.
10 Power Snatch 95/65lbs
10 HSPUโ€™s
10 Knees to Elbows

B.
Every 4 min. for 16 min.
12 Back Squats 135/95lbs
12 Push Jerks 135/95lbs
12 Box Jumps 24/20โ€

C.
Max. unbroken Push Press with 75/55lbs

Friday, January 20th 2017

A.
For time
20 KB Swings 24/16kg
20 Pull Ups
15 Power Cleans 135/95lbs
20 KB Swings 24/16kg
20 Pull Ups
13 Power Cleans 155/105lbs
20 KB Swings 24/16kg
20 Pull Ups
11 Power Cleans 185/125lbs
20 KB Swings 24/16kg
20 Pull Ups
9 Power Cleans 205/145lbs

B. 10 min. easy Bike or Row

Saturday, January 21st 2017

A. 
Thruster
12 - 10 - 8 - 6 - 6

B.
For time
100 Push Ups
100 DB Snatches 35/25lbs (alternate every 10 reps)
100 Sit Ups
100 Air Squats

Sunday, January 22nd 2017

A.
3 Rounds
21 Deadlifts 185/135lbs
15 DB Push Press 55/35lbs
9 Over the Box Jumps 24/20โ€

Compare to Saturday, June 25th 2016

B.
Floor Press - work up to a heavy set of 12

Olympic Weightlifting class:

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

B.
Build up to a heavy set of 1 Clean and Jerks

C.
5 sets of 2 Snatch High Pulls, go up in weight each set, start at 80-90% 1RM Snatch

D.
Push Press 4 x 6 @ go up in weight each set, start at 65-70%

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

Oleksiy Dakhno