Week of January 9th 2017

Monday, January 9th 2017

A.
Double unders practice

Advanced
8 Rounds for time
40 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

B. 
AMRAP in 25 min.
25 Thrusters 45/35lbs (empty bar)
25 Jumping Pull Ups
25 Push Press 45/35lbs (empty bar)
25 Over the Box Jumps 20/15”
25 V-Sit Ups
25 Mountain Climbers 

Tuesday, January 10th 2017

A.
Deadlift 3 x 8 @ 65% (if don’t know your 1 RM Deadlift, find it today, only if you don’t know it), rest 2 - 3 min. between sets

B.
Close Grip Bench Press 3 x 8 @ 65% (grip around shoulder width, if don’t know your 1 RM Close Grip Bench Press , find it today, only if you don’t know it), rest 2 - 3 min. between sets

C.
20 Bear Complexes for time @ 95/65lbs
(1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BTN Push Press)

Wednesday, January 11th 2017

A.
6 Rounds
AMRAP in 2 min. of
5 Power Cleans 135/95lbs
5 Burpees
5 Pull Ups
rest 2 min.

begin each round where you left off, compare to Saturday, November 26th 2016

B.
3 min. Max wall balls test
Can you get 75+ reps

C. 
Cool down - easy row or assault bike or run for 5 minutes

Olympic Weightlifting class:

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

B.
Build up to a heavy set of 2 Squat Snatch

C.
Build up to a heavy set of 2 Split Jerk

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

 

Thursday, January 12th 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 (6 rounds each)
12 Rounds
30/20 Cal. Assault Bike
2 Lengths Farmer's Carry 24/16kg
2 Lengths KB Front Rack Carry 24/16kg
2 Length KB Overhead Carry 24/16kg

Friday, January 13th 2017

A.
Push Jerk
12 - 10 - 8 - 6 - 6
Go heavier on each set than last week

B.
AMRAP in 15 min
10 Squat Cleans 95/65lbs
10 Squat Cleans 115/75lbs
10 Squat Cleans 135/95lbs
10 Squat Cleans 155/105lbs
10 Squat Cleans 175/115lbs
10 Squat Cleans 195/125lbs
10 Squat Cleans 215/135lbs
10 Squat Cleans 235/145lbs
10 Squat Cleans 255/155lbs

Saturday, January 13th 2017

A. 
4 Rounds for time
50 Double Unders
25 Knees to Elbows
20 Alternating DB Snatch (go up in weight each round)
1st - 35/25lbs, 2nd - 45/30lbs, 3rd - 55/35lbs, 4th - 70/50lbs

B.
Accumulate 30 to 90 sec. Chin over the bar hold (overhand grip, add L-hold for extra challenge, underhand if can’t do overhand yet)

Sunday, January 14th 2017

A.
Thruster - in 20 min. build up to a heavy set of 5

B.
30 Manmakers for time 35/25lbs

Olympic Weightlifting class:

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

B.
Build up to a heavy set of 2 Clean and Jerks

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

D.
Push Press 4 x 6 @ 70 - 80% (if don’t know your 1 RM Push Press , find it today, only if you don’t know it)

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

Oleksiy Dakhno