Week of April 3rd 2017

Monday, April 3rd 2017

A.
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

B.
3 Rounds for time
15 Burpee over the box jumps 24/20”
12 Power Cleans 185/135lbs
9 Bar Muscle Ups

Scaled:
Burpee over the box jumps > Shorter box
Power Cleans > 165/115lbs, 145/100lbs, 115/75lbs
Bar Muscle Ups > 12 Chest to bar pull ups > 15 Pull Ups > Banded > 15 Ring Rows or Jumping Pull Ups (challenging angle/height)

Tuesday, April 4th 2017

A.
Every 100sec. for 5 sets:
Sumo Deadlift @ 62.5% of 1 RM

B.
Every 100sec. for 5 sets:
Wide Grip Bench Press @ 62.5% of 1 RM

C.
4 x 20 Backward Back Rack Lunges @ 155/105lbs, rest 2 min.

D. 5 min. Cool down - easy run, bike or row

Wednesday, April 5th 2017

A.
Work up to a heavy set of:
1 Snatch Deadlift + 3 Hang Snatch (from below knees)

B.
Work up to a heavy set of 5 Behind The Neck Push Press 

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

Olympic weightlifting class:

A.
5 x 3 Hang Squat Snatch @ 75%, rest 90 sec.

B.
5 x 2 Snatch grip Deadlift @ 120-130%

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

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

Thursday, April 6th 2017

A.
For time
400m Run
12 Hang Squat Cleans 185/135lbs
12 HSPU’s
800m Run
9 Hang Squat Cleans 185/135lbs
15 HSPU’s
1 mile Run
6 Hang Squat Cleans 185/135lbs
18 HSPU’s

Scaled:
HSPU > Reduce reps > Abmat HSPU’s > Push Ups
Hang Squat Cleans > 165/115lbs, 145/100lbs, 115/75lbs
Run > Just run

B.
With a partner, alternating exercises
AMRAP in 10 min.
20/15 Cal. Assault bike
AMRAP Muscle Ups

Scaled:
Muscle Ups > AMRAP 5 Pull Ups + 5 Ring Dips > AMRAP 5 Push Ups + 5 Ring Rows

Friday, April 7th 2017

A.
4 Rounds

AMRAP 2 min.
12 Pull Ups
6 Lateral over the box jumps 24/20”
12 Alt. Single arm DB Snatch 45-50/30-35lbs
6 Lateral over the box jumps 24/20”

Rest 90 sec.

AMRAP 2 min.
20/15 cal. Bike or row
15 KB Swings 24/16kg
10 Burpees

 Rest 90 sec.

Saturday, April 8th 2017

A.
3 Rounds
400m Run
10 DB Power Clean and Jerk 45-50/30-35lbs
10 DB Front Squats 45-50/30-35lbs

Rest 10 min.

B.
3 Rounds
400m Run
20 Wall Balls 20/14lbs
15 Ring Dips

Sunday, April 9th 2017

A.
5 Rounds
60 Double Unders
20 Sit Ups
10 Hang Power Snatch 115/75lbs

Olympic weightlifting class:

A.
5 x 3 Hang Squat Clean @ 75%, rest 90 sec.

B.
5 x 3 Jerk @ 75%, pause for 2 sec. overhead every rep, rest 90 sec.

C.
5 x 1 Overhead Squat @ 90-95%, rest 90 sec.

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

Oleksiy Dakhno