Week of October 30th 2017

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Monday, October 30th 2017

A.
Work up to a heavy set of 16  Back Rack Reverse Lunge, 4 - 5 total sets, rest 2 min.

B.
Work up to a heavy set of  10 BTN Barbell Shoulder Press 4 - 5 total sets, rest 2 min.

C.
Work up to a heavy set of 10 Weighted Pull Ups, 4 - 5 total sets, rest 2 min.

Tuesday, October 31st 2017

A.
Fitness:
20 min. AMRAP
5 Power Clean and Jerk 95/65lbs
8 Jumping C2B Pull Ups (bar 8” above head)
5 Power Snatch 95/65lbs
8 Knee Ups


RX:
20 min. AMRAP
5 Power Clean and Jerk 135/95lbs
8 Chest to Bar Pull Ups
5 Power Snatch 135/95lbs
8 Toes to bar

B. Work up to a heavy set of
2 Power Clean + 2 Jerks


Wednesday, November 1st 2017

Compare to 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.
Olympic weightlifting class

A.
Overhead Squat - in 6 sets work up to a heavy set of 1


B.
Work up to a heavy set of
5 Deadlifts + 5 Hang Squat Cleans + 5 Push Jerks + 5 Front Squat
*must be completed as a complex, unbroken, without letting go of the bar or resting it on the ground. Rest as long as you need between rounds.

C.
Work up to a heavy set of 3 Power Snatch

D.
Snatch Deadlift 4 x 9 @ 100% of C

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


Thursday, November 2nd 2017

A.
Work up to a heavy set of:
1 Power Snatch

B.
Fitness:
For time
4 min. on: 2 min. off:
40 Wall Balls 14/10lbs
15 Jumping C2B Pull Ups (bar 8” above head)
40 Box Jumps 20/15”
15 Jumping C2B Pull Ups
40 Burpees
15 Jumping C2B Pull Ups
40 Deadlifts 135/95lbs
15 Jumping C2B Pull Ups
40 Double unders
15 Jumping C2B Pull Ups
40 Double unders

RX:
For time
4 min. on: 2 min. off:
40 Wall Balls 20/14lbs
15 Chest to bar pull ups
40 Box Jumps 24/20”
15 Chest to bar pull ups
40 Burpees
15 Chest to bar Pull ups
40 Deadlifts 185/135lbs
15 Chest to bar pull ups
40 Double unders
15 Chest to bar pull ups
40 Double unders

Friday, November 3rd 2017

A.
Teams of 2
Partner A starts the workout and Partner B follows. You cannot be working on the same exercise as the person in front of you and you cannot skip ahead. Once the person in front of you finishes their exercise then you may begin the exercise they just finished. There may be times when you will have to wait because the person in front of you is still working on an exercise. 
30 Cal. Bike or Row
30 Thrusters 45/35lbs (barbell)
25 Cal. Bike or Row
25 Thrusters 45/35lbs
20 Cal. Bike or Row
20 Thrusters 45/35lbs
15 Cal. Bike or Row
15 Thrusters 45/35lbs
10 Cal. Bike or Row
10 Thrusters 45/35lbs
5 Cal. Bike or Row
5 Thrusters 45/35lbs

B.
Fitness:
3 Rounds for time
30 Alternating Single Arm DB Snatch 35/20lbs
30 Double unders

RX:
3 Rounds for time
30 Alternating Single Arm DB Snatch 50/35lbs
90 Double unders

Saturday, November 4th 2017

A.
“Bear Complex”
Fitness:
5 Rounds for time
7 Power Cleans 95/65lbs
7 Front Squats 95/65lbs
7 Push Press 95/65lbs
7 Back Squats 95/65lbs
7 Push Press 95/65lbs

RX:
5 Rounds for time
7 Power Cleans 135/95lbs
7 Front Squats 135/95lbs
7 Push Press 135/95lbs
7 Back Squats 135/95lbs
7 Push Press 135/95lbs

*each round must be completed as a complex, unbroken, without letting go of the bar or resting it on the ground. Rest as long as you need between rounds.

B.
Skill work:
Learning kipping pull up

Advanced (work on their own while rest of the class learning kipping pull ups):
10 min. AMRAP
4 Kipping Pull Ups + 3 Kipping Chest to Bar Pull Ups + 2 Bar Muscle Ups
(must be completed as a complex, unbroken, without letting go of the bar)


Sunday, November 5th 2017

A.
Fitness:
“Double Chipper”
50 Deadlift 95/65lbs
40 Box Jumps 20/15”
30 Knee Ups
20 Front Squats 95/65lbs
10 Shoulder to overhead 95/65lbs
50 Sit Ups
40 Knee Push Ups
30 Hang Power Cleans 95/65lbs
20 Walking Lunges
10 Burpee Knee Ups

RX:
“Double Chipper”
50 Deadlift 135/95lbs
40 Box Jumps 24/20”
30 Toes to Bar
20 Front Squats 135/95lbs
10 Shoulder to overhead 135/95lbs
50 Sit Ups
40 Push Ups
30 Hang Power Cleans 135/95lbs
20 Walking Lunges
10 Burpee Toes to bar

Olympic weightlifting class

A.
Overhead Squat - in 6 sets work up to a heavy set of 1


B.
Work up to a heavy set of
3 Snatch Deadlifts + 3 Hang Squat Snatch + 3 BTN Snatch Grip Push Press + 3 Overhead Squat
*must be completed as a complex, unbroken, without letting go of the bar or resting it on the ground. Rest as long as you need between rounds.

C.
Work up to a heavy set of 3 Power Clean and Jerk 

D.
Clean Grip Deadlift 4 x 9 @ 100% of C (TnG)

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

Oleksiy Dakhno