Week of April 10th 2017

Monday, April 10th 2017

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

B.
Work up to a heavy set of 2 Behind The Neck Push Press + 2 Split Jerk

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

Tuesday, April 11th 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 Over the bar burpees
12 Deadlifts 185/135lbs
9 Hang Power Cleans 185/135lbs
6 Push Jerks 185/135lbs

Scaled weight: 165/115lbs, 145/100lbs, 115/75lbs, 95/65lbs, 75/55lbs

Wednesday, April 12th 2017

A.
Every 80 sec. for 5 sets:
Sumo Deadlift @ 62.5% of 1 RM

B.
Every 80 sec. for 5 sets:
Wide Grip Bench Press @ 62.5% of 1 RM

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

Olympic weightlifting:
A.
5 x 1 Hang Power Snatch + 2 Hang Squat Snatch @ 75% of 1 RM Snatch

B.
5 x 1 Hang Power Clean + 2 Hang Squat Cleans @ 75% of 1 RM Clean

C.
5 x 1 Push Press + 2 Split Jerks @ 90-95% of 1 RM Push Press

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

Thursday, April 13th 2017

A.
8 sets of 2 min. work : 2 min. rest
AMRAP
20 Thrusters 75/55lbs
10 HSPU’s
20/15 Cal. Assault Bike or Row
10 Lateral over the box jumps 24/20”
20 Power Snatch 75/55lbs
10 HSPU’s
40 Double Unders

Friday, April 14th 2017

No classes

Saturday, April 15th 2017

9:00am and 10:00am classes

A.
“Cindy”
AMRAP in 20 min.
5 Pull Ups
10 Push Ups
15 Air Squats

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

Sunday, April 16th 2017

9:00am, 10:00am classes, 10:00am stretching/mobility class

A.
For time
21 - 15 -9
Power Cleans 135/95lbs
Push Jerk 135/95lbs

10 min. time cap

B.
EMOM for 20 min.
(1) - 20/15 Cal. Bike or Row
(2) - 7 Burpee Box Jumps 24/20”
 

Oleksiy Dakhno