Week of October 23rd 2017

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Monday, October 23rd 2017

We are moving on to next phase of the squat/shoulder press cycle this week. You will see 2x per week strength day. The goal of this would be to try to match the efforts or do better. 1RM testing are planned for the week of November 6th.

A.
Work up to a heavy set of 3 Back Squat, 7 total sets, rest 2 min.

B.
Work up to a heavy set of 3 Shoulder Press, 7 total sets, rest 2 min.

C.
Work up to a heavy set of 3 Weighted Strict Chin Up, 7 total sets, rest 90 sec.

Tuesday, October 24th 2017

A. 
RX:
For time (alternate between)
1 − 2 −3 − 4 − 3 − 2 − 1 of:
5 Chest-to-bar Pull ups, 5 Burpees, 5 Box jumps 24/20”
2 − 4 − 6 − 8 − 6 − 4 − 2 of:
Thrusters 155/105lbs
 
* 1 Rnd of 5 PU, 5 Burpee, 5BxJ THEN 2 Thrusters THEN 2 Rnds of 5 PU, 5 Burpee, 5BxJ THEN 4 Thrusters

Fitness:
For time (alternate between)
1 − 2 −3 − 4 − 3 − 2 − 1 of:
5 Pull ups, 5 Burpees, 5 Box jumps 24/20”
2 − 4 − 6 − 8 − 6 − 4 − 2 of:
Thrusters 115/75lbs
 
* 1 Rnd of 5 PU, 5 Burpee, 5BxJ THEN 2 Thrusters THEN 2 Rnds of 5 PU, 5 Burpee, 5BxJ THEN 4 Thrusters


Wednesday, October 25th 2017

A.
Every 1:15 for 10 Rounds
(1) - 15-60 Double Unders (time cap 35 sec.)
(2) - 1-10 Toes-to-bar (time cap 35 sec.)

B.
Teams of 2, alternating
EMOM for 10 min.
(1) - Max Calories Bike or Row Partner A and Max Air Squats Partner B
(2) - Max Calories Bike or Row Partner B and Max Air Squats Partner A

Olympic weightlifting class

A.
Overhead Squat - in 6 sets work up to a heavy set of 2


B.
Every 15 sec. for 10 min. - 1 Squat Cleans 185/135lbs

REST 10 min.

C.
Every 15 sec. for 10 min. - 1 Power Snatch 145/100lbs

REST 10 min.

D.
Work up to a heavy set of 1 Snatch Deadlift

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

Thursday, October 26th 2017

A.
Work up to a heavy set of 3 Back Squat, 7 total sets, rest 2 min.

B.
Work up to a heavy set of 3 Shoulder Press, 7 total sets, rest 2 min.

C.
Work up to a heavy set of 3 Weighted Strict Chin Up, 7 total sets, rest 90 sec.

Friday, October 27th 2017

A.
RX:
Teams of 2
30 min. AMRAP
30 Synchronized Wall Balls 20/14lbs
30 Synchronized Burpees Over the Bar
30 Synchronized Power Clean and Jerks 135/95lbs
30 Synchronized Wall Balls 20/14lbs
30 Synchronized Burpees Over the Bar
30 Synchronized Deadlifts 225/155lbs

Fitness:
Teams of 2
30 min. AMRAP
30 Synchronized Wall Balls 14/10lbs
30 Synchronized Burpees Over the Bar
30 Synchronized Power Clean and Jerks 95/65lbs
30 Synchronized Wall Balls 14/10lbs
30 Synchronized Burpees Over the Bar
30 Synchronized Deadlifts 135/95lbs


Saturday, October 28th 2017

A.
Work up to a heavy set of 4 BTN Push Press

B.
RX:
15 min. AMRAP
10 - 20 - 30 - 40 - 50 - 60 - ….
Double Unders
5 - 10 - 15 - 20 - 25 - 30 - ....
Sit Ups

Fitness:
15 min. AMRAP
5 - 10 - 15 - 20 - 25 - 30 - ....
Double Unders
5 - 10 - 15 - 20 - 25 - 30 - ....
Sit Ups

Sunday, October 29th 2017

A.
RX:
7 Rounds
30/20 Cal. Bike or Row
5 Squat Cleans 185/135lbs
15 Pull Ups

Fitness:
7 Rounds
30/20 Cal. Bike or Row
5 Squat Cleans 135/95lbs
15 Jumping Pull Ups (bar 8” above head)

Olympic weightlifting class

A.
Overhead Squat - in 6 sets work up to a heavy set of 2


B.
Every 15 sec. for 10 min. - 1 Squat Snatch 155/105lbs

REST 10 min.

C.
Every 15 sec. for 10 min. - 1 Power Clean and Jerk 175/125lbs

REST 10 min.

D.
Work up to a heavy set of 1 Clean Grip Deadlifts

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

Oleksiy Dakhno