Week of March 27th, 2017

Monday, March 27th 2017

A.
Every 2 min. for 10 min. :
8 Sumo Deadlift @ 62.5% of 1 RM

B.
Every 2 min. for 10 min. :
8 Wide Grip Bench Press @ 62.5% of 1 RM

C.
Establish 4 RM Back Rack Backward Lunges

Tuesday, March 28th 2017

A.
AMRAP in 20 min.
400m Run
6 Squat Cleans 185/135lbs
400m Run
12 HSPU’s

B.
AMRAP in 10 min., teams of 2, alternating exercises
12/8 Cal. Assault Bike
2 Ring Muscle Ups

Wednesday, March 29th 2017

A.
For time
60 Wall balls 20/14lbs
60 Pull Ups
60 Lateral over the box jumps 24/20”
60 KB Swings 24/16kg
60 Burpees

B.
10 min. cool down - easy run, bike or row

Olympic weightlifting class:

A.
5 x 2 Hang Squat Clean @ 80%, rest 90 sec.

B.
5 x 2 Jerk @ 80%, pause for 2 sec. overhead every rep, rest 90 sec.

C.
5 x 2 Overhead Squat @ 80%, rest 90 sec.

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

Thursday, March 30th 2017

A.
Work up to a heavy set of:
1 Snatch Deadlift + 2 Hang Snatch (from below knees), the 2-3 sets @ 80% of the heaviest set
B.
Work up to a heavy set of 3 Behind The Neck Push Press 

C.
4 x 10 Good mornings @ 45-95lbs

Friday, March 31st 2017

A.
4 Rounds
AMRAP 2 min.
5 Power Cleans 135/95lbs
5 Toes to bar
5 Burpees

rest 90 sec.


AMRAP 2 min.
5 Push Jerks 135/95lbs
24 Double Unders

rest 90 sec.

Saturday, April 1st 2017

A.
5 Rounds
800m Run
15 Thrusters 75/55lbs
15 Pull Ups
15 KB Swings 24/16kg

B.
10 min. cool down - easy bike or row

Sunday, April 2nd 2017

A.
7 Rounds
10 Alt. Single Arm DB Snatches 70/50lbs
10 Ring Dips
10 Box Jumps 36/30”

B.
100 Sit Ups (every 40 sec. hold 20 sec. plank)

Olympic weightlifting class:

A.
5 x 2 Hang Squat Snatch @ 80%, rest 90 sec.

B.
5 x 3 Snatch grip Deadlift @ 110-120%

C.
Work up to a heavy set of 3 Back Squat, then 2-3 extra sets @ heaviest weight

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

Oleksiy Dakhno