Week of February 6th 2017

Monday, February 6th 2017

A.
Deadlift 3 x 8 @ 72.5%, rest 2-3 min.

B.
Close Grip Bench Press 3 x 8 @ 72.5%, rest 2-3 min.

C.
3 Rounds, teams of 2, for total T2B
1st min. Partner A: 10 Power Clean and Jerks 95/65lbs + Max. reps Toes to Bar. Partner B: Rest
2nd min. Partner B: 10 Power Clean and Jerks 95/65lbs + Max. reps Toes to Bar. Partner A: Rest

Tuesday, February 7th 2017

A.
EMOM for 36 min.
(1) - 10 Burpees
(2) - 5 Power Clean and Jerks 135/95lbs
(3) - 40 Double Unders
(4) - 15 Wall balls 20/14lbs
(5) - 12 Alt. Single Arm DB Snatch 50/35lbs 

(6) - rest

Wednesday, February 8th 2017

A.
Work up to a heavy set of 2 Front Squats

2 - 2 - 2 - 2 - 2 - 2 - 2

Go every two minutes

B.
Work up to a heavy set of 2 Push Jerk

2 - 2 - 2 - 2 - 2 - 2 - 2

Go every two minutes

C.
6 min. Max.Calories test on Assault Bike

Olympic Weightlifting class:

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

B.
Build up to a heavy set of 4 Hang Squat Cleans + 4 Jerks (Split or Push Jerk)


C.
Push Press, go up in weight each set, start at 65-70%
12 - 10 - 8 - 6 - 4

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

Thursday, February 9th 2017

A.
Workout 16.3
AMRAP 7 min.
10 Power Snatch 75/55 lbs
3 Bar Muscle Up

Scaled Version
AMRAP 7 min.
10 Power Snatch 45/35lbs
5 Jumping Chest to Bar Pull Ups
*For the jumping chest-to-bar pull-up (Scaled only), 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.

B.
Workout 16.4
AMRAP 13 min.
55 Deadlifts 225/155 lbs
55 Wall Balls 20/14 lbs
55 Cal. Row
55 HSPU’s

Scaled Version
55 Deadlifts 135/95 lbs
55 Wall Balls 20/10 lbs to 9’ target
55 Cal. Row
55 Hand Release Push-Ups

Friday, February 10th 2017

A.
AMRAP 7 min.
3 - 6 - 9 - 12 - 15 - …
DB Thrusters 35/25 lbs
Pull Ups
or
50/35 lbs and C2B

B.
AMRAP 7 min.
3 - 6 - 9 - 12 - 15 - …
Double DB Ground to Overhead 35/25 lbs
Burpees

C.
10 min. easy Bike or Row

 Saturday, February 11th 2017

A.
In teams of 3, alternating rounds

21 Rounds
15/10 cal. Assault bike

18 rounds
7 Burpee Box Jumps 24/20”

15 Rounds
6 Clusters 115/75 lbs

12 Rounds
3/2 Ring Muscle Ups
or
5 Jumping BMU’s

Sunday, February 12th 2017

A.
“Jack”
AMRAP 20 min.
10 Box Jumps 24/20”
10 Push Press 115/75 lbs
10 KB Swings 24/16 kg

Olympic Weightlifting class:

A.
Every 1:15 for 12 rounds, start at 65%, go up in weight every 2-3 sets.
(1 Deadlift + 1 Hang Power Clean + 1 Front Squat)x3

B.
Build up to a heavy set of 3 Hang Squat Snatch

C.
Build up to a heavy set of 3 Jerk (Split or Push jerk)

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

Oleksiy Dakhno