Week of April 17th 2017

Monday, April 17th 2017

A.
Work up to a heavy set of 5 Sumo Deadlift

B.
Work up to a heavy set of 5 Wide Grip Bench Press

C.
Beginner: Learning Bar Muscle Ups
Intermediate: EMOM for 10 min. 1-4 Bar Muscle Ups
Advanced: 3-5 sets of 5 Toes to bar + 4 Kipping Chest to bar pull ups + 3 Bar Muscle ups (goal is to complete the entire 5 + 4 + 3 set without coming off the bar

Tuesday, April 18th 2017

A.
4 rounds
AMRAP 2 min. 30 sec.
30 Single Arm DB Snatch 45-50/35-30lbs (15 reps on one side and then 15 reps on the other side)
30 Front Rack DB Squats 45-50/35-30lbs

rest 2 min.

AMRAP 2 min. 30 sec.
30 DB Shoulder to Overhead 45-50/35-30lbs
30/20 Cal. Assault Bike or Row

rest 2 min.

*Start each round where you left off

Wednesday, April 19th 2017

A.
For time
30 Pull Ups
15 Power Clean and Jerks 135/95lbs

rest 3 min.

25 Pull Ups
12 Power Clean and Jerks 155/105lbs

rest 3 min.

20 Pull Ups
9 Power Clean and Jerks 185/135lbs

rest 3 min.

15 Pull Ups
6 Power Clean and Jerks 205/145lbs

Olympic weightlifting class:

A.
7 x 1 Hang Squat Clean @ 90%, rest 90 sec.

B.
7 x 1 Jerk @ 75%, pause for 2 sec. overhead every rep, rest 90 sec.

C.
5 x 4 Overhead Squat @ 75%, rest 90 sec.

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

Thursday, April 20th 2017

A.
Work up to a heavy set of:
2 Hang Squat Snatch + 2 Snatch Balance

B.
Work up to a heavy set of:
2 Behind The Neck Push Press + 2 Front Rack Push Press

C.
Beginner: Learning Kipping Pull Ups

Intermediate: EMOM for 10 min. 1-5 Kipping Pull Ups

Advanced: EMOM for 10 min. 1-3 Legless Rope Climbs

Friday, April 21st 2017

A.
5 Rounds
10 Deadlifts 225/155lbs + 10 Lateral over the box Jumps 24/20” + 10 Ring Dips
rest 90 sec.

B.
5 Rounds
10 Toes to bar + 6 Power Snatch 135/95lbs
res 60 sec.


Saturday, April 22nd 2017


A. 
3 Rounds for time
400m Run
21 KB Swings 24/16kg
21 Push Ups

REST 10 MIN.

B.
3 Rounds for time
400m Run
30 Wall balls 20/14lbs

Sunday, April 23rd 2017

A.
AMRAP 25 min.
10 Push Press 95/65lbs
10/7 Cal. Assault Bike or Row
10 Hang Squat Cleans 95/65lbs
10/7 Cal. Assault bike or Row
10 Pull Ups
10/7 Cal. Assault Bike or Row


Olympic weightlifting class:

A.
7 x 1 Hang Squat Snatch @ 90%, rest 2 min.

B.
5 x 6 Snatch grip Deadlift @ 100%

C.
Work up to a heavy set of 1 Back Squat, then 2-3 extra sets @ heaviest weight

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

Oleksiy Dakhno