Week of November 6 2017

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Monday, November 6th 2017

A.
20 min. to find 1 RM Back Squat
12 - 6 - 5 - 4 - 3 - 2 - 1 - 1 - 1 - 1 - ….

B.
15 min. to find 1 RM Shoulder Press
 12 - 6 - 5 - 4 - 3 - 2 - 1 - 1 - 1 - 1 - ….

C.
15 min. to find 1 RM Strict Weighted Chin Up
5 - 4 - 3 - 2 - 1 - 1 - 1 - 1 - ….

Tuesday, November 7th 2017

Fitness:
A.
3 Rounds for time
30 Alt. Single Arm DB Snatch 35/20lbs
15 Thrusters 75/55lbs
12 min. time cap

B.
12 min. AMRAP
10 Wall Balls 14/10lbs
5 Push Ups
10 DB Hang Power Clean and Jerks 35/20lbs

RX:
A.
3 Rounds for time
30 Alt. Single Arm DB Snatch 50/35lbs
15 Thrusters 95/65lbs
12 min. time cap

B.
12 min. AMRAP
10 Wall Balls 20/14lbs
10 Push Ups
10 DB Hang Power Clean and Jerks 50/35lbs

Wednesday, November 8th 2017

A.
Skill work:
Learning kipping pull up

Advanced (work on their own while rest of the class learning kipping pull ups):
10 min. AMRAP
2 Bar Muscle Ups + 3 Kipping C2B Pull Ups + 4 Kipping Pull Ups
(must be completed as a complex, unbroken, without letting go of the bar)

B.
Fitness:
EMOM for 21 min.
(1) - 15- 20 KB Swings 16/12kg
(2) - 6-10 Burpee Box Jumps 20/15”
(3) - 10-15 DB Push Jerks 35/20lbs

RX:
EMOM for 21 min.
(1) - 15- 20 KB Swings 24/16kg
(2) - 6-10 Burpee Box Jumps 24/20”
(3) - 10-15 DB Push Jerks 50/35lbs

Olympic weightlifting class

A.
BTN Push Press - in 6 sets work up to a heavy set of 6 (go every 2 min.)

B.
Work up to a heavy set of
2 Snatch Deadlifts + 2 Hang Squat Snatch + 2 BTN Snatch Grip Push Press + 2 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 2 Power Clean and Jerk (go every 90 sec.)

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

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


Thursday, November 9th 2017

A.
20 min. to find 1 RM Back Squat
12 - 6 - 5 - 4 - 3 - 2 - 1 - 1 - 1 - 1 - ….

B.
15 min. to find 1 RM Shoulder Press
 12 - 6 - 5 - 4 - 3 - 2 - 1 - 1 - 1 - 1 - ….

C.
15 min. to find 1 RM Strict Weighted Chin Up
5 - 4 - 3 - 2 - 1 - 1 - 1 - 1 - ….

Friday, November 10th 2017

A.
Fitness:
Teams of 2
20 min. AMRAP
20 Synchronized Power Snatches 45/35lbs
20 Synchronized Box Jumps 20/15”
40 Synchronized Bench Push Ups
80 Synchronized Air Squats

RX:
Teams of 2
20 min. AMRAP
20 Synchronized Power Snatches 95/65lbs
20 Synchronized Box Jumps 24/20”
40 Synchronized Push Ups
80 Synchronized Air Squats

B.
10 min. easy bike or row

Saturday, November 11th 2017

A.
Fitness:
30 Rounds for time
5 Pull Ups
2 HSPU’s
1 Power Clean and Jerk 145/100lbs
35 min. time cap

RX:
30 Rounds for time
5 C2B Pull Ups
3 HSPU’s
1 Power Clean and Jerk 185/135lbs
35 min. time cap

Sunday, November 12th 2017

A.
3 Rounds
15 Deadlifts 185/135lbs
30 Walking Lunges
15 Single Arm DB Push Press 50/35lbs L
15 Single Arm DB Push Press 50/35lbs R
13 min. time cap

B.
3 Sets to work up to a heavy set of:
15 Unbroken Hang Power Snatches

Olympic weightlifting class

A.
BTN Push Press - in 6 sets work up to a heavy set of 6 (go every 2 min.)


B.
Work up to a heavy set of
4 Deadlifts + 4 Hang Squat Cleans + 4 Push Jerks + 4 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 2 Power Snatch (go every 90 sec.)

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

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

Oleksiy Dakhno