Week of October 2nd 2017

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Monday, October 2nd 2017

A.
Work up to a heavy set of 6 Back Squat, 4-5 total sets, rest 3 min.

B.
Work up to a heavy set of 6 Shoulder Press, 4-5 total sets, rest 3 min.

C.
Work up to a heavy set of 6 Weighted Strict Chin Up, 4-5 total sets, rest 3 min.

Tuesday, October 3rd 2017

A.
AMRAP in 30 min.
15 Lateral step up and Over Box 24/20”
15 Ring Rows (feet 1’ from the rig)
15 Cal. Bike or Row
15 Box Push Ups 15”M/20”F
15 Tuck Jumps over box 24” (scaled - tuck jumps over bench)
15 Russian KB Swings 24/16kg

Wednesday, October 4th 2017

A.
Work up to a heavy set of
1 Hang Power Clean + 1 Power Clean + 1 Jerk

B.
RX:
10 min. AMRAP
5 Box HSPU to 1 Abmat
10 Wall Balls 14/10lbs

Competitive:
10 min. AMRAP
5 Strict HSPU’s to 1 Abmat
10 Wall Balls 20/14lbs

Olympic weightlifting class

A.
Overhead Squat - in 6 sets work up to a heavy set of 5


B.
Every 45 sec. for 10 min. - 2 Squat Snatch 155/105lbs

REST 10 min.

C.
Every 45 sec. for 10 min. - 2 Power Clean and Jerk 175/125lbs

REST 10 min.

EMOM For 10 min. - 3 Clean Deadlifts 275/185lbs

D.
Cool Down - 10 min. easy run, bike or row

Thursday, October 5th 2017

A.
Work up to a heavy set of
1 Hang Power Snatch + 1 Hang Squat Snatch

B.
RX:
For time
30 Power Clean 95/65lbs
30 Cal. Assault Bike

REST 3 MIN.

For time
20 Power Clean 95/65lbs
20 Cal. Assault Bike

REST 2 MIN.

For time
10 Power Clean 95/65lbs
10 Cal. Assault Bike

TIME CAP 16 MIN.

Competitive:
For time
30 Power Clean 135/95lbs
30 Cal. Assault Bike

REST 3 MIN.

For time
20 Power Clean 135/95lbs
20 Cal. Assault Bike

REST 2 MIN.

For time
10 Power Clean 135/95lbs
10 Cal. Assault Bike

TIME CAP 16 MIN.

Friday, October 6th 2017

A.
RX:
3 min. AMRAP
45 Jumping C2B Pull Ups
45 Thrusters 45/35lbs barbell 

REST 3 MIN.

3 min. AMRAP
15 Wall Balls 14/10lbs
20 Alt. Single Arm DB Snatch 35/25lbs

REST 3 MIN.

3 min. AMRAP
15 Box Jumps 24/20”
12 Shoulder to overhead 75/55lbs
9 Knee ups

REST 3 MIN.

Work up to a 1 RM Power Clean

*For the jumping C2B Pull Ups, the bar should be at least
six inches above the top of the athlete’s head when standing tall.
The athlete may need to use plates or other stable platforms to
decrease the distance between the top of the head and the bar.

Competitive:
3 min. AMRAP
45 Pull Ups
45 Thrusters 45/35lbs barbell 

REST 3 MIN.

3 min. AMRAP
15 Wall Balls 20/14lbs
20 Alt. Single Arm DB Snatch 50/35lbs

REST 3 MIN.

3 min. AMRAP
15 Box Jumps 24/20”
12 Shoulder to overhead 115/75lbs
9 Toes to bar

REST 3 MIN.

Work up to a 1 RM Power Clean

Saturday, October 7th 2017

A.
RX:
5 Rounds
70/50 Cal. Row or Bike
15 Power Snatch 45/35lbs
15 Knees to Arms
15 Burpees

Competitive:
5 Rounds
70/50 Cal. Row or Bike
15 Power Snatch 75/45lbs
15 Knees to Arms
15 Burpees

Sunday, October 8th 2017

A.
Butterfly Pull Ups practice.
Advanced: EMOM for 10 min. 1-10 C2B Butterfly Pull Ups

B.
RX:
For time
20 Back squat 135/95lbs
20 Push Jerk 95/65lbs

Competitive:
For time
20 Back squat 225/155lbs
20 Push Jerk 135/95lbs


C. 
EMOM for 10 min. 1-15 Push Ups
 

Olympic weightlifting class

A.
Overhead Squat - in 6 sets work up to a heavy set of 5


B.
Every 45 sec. for 10 min. - 2 Squat Cleans 185/135lbs

REST 10 min.

C.
Every 45 sec. for 10 min. - 2 Power Snatch 145/100lbs

REST 10 min.

EMOM for 10 min. - 3 Snatch Deadlifts 225/155lbs

D.
Cool Down - 10 min. easy run, bike or row

Oleksiy Dakhno