Week of May 8th, 2017

Monday, May 8th 2017

A.
EMOM for 7 min.
6 Sumo Deadlifts @ 70-72.5%

B.
EMOM for 7 min.
6 Wide Grip Bench Press @ 70-72.5%

C.
Beginner: Learning Bar Muscle Ups

Intermediate: EMOM for 10 min. 1-2 Hard Kip Hips or Belly to Bar + 1-2 Bar Muscle Ups

Advanced: 3-5 sets of 6 Toes to Bar + 3 Bar Muscle Ups + 6 Toes to Bar + 3 Bar Muscle Ups (goal is to complete the entire 6+3+6+3 set without coming off the bar)

Tuesday, May 9th 2017

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

Compare to Saturday, April 2nd, 2017

Wednesday, May 10th 2017

A.
6 Rounds
50 Double Unders
15 Deadlifts 185/135lbs
6 Push Jerks 185/135lbs

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

Olympic weightlifting class:

A.
EMOM for 20 min.
0:00 - 9:00 2 Squat Snatch (add weight every 2 sets)
10:00 - 19:00 1 Squat Snatch (add weight each set)
*same as last week, try to improve

B.
Work up to a heavy set of 2 Snatch Grip Hang Deadlift

C.
Work up to a heavy set of 5 Back Squat

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

Thursday, May 11th 2017

A. 
5 Rounds for total calories
30 sec. Max calories on Assault bike
Go every 3 min. 30 sec.


B.
5 Rounds for total time
400m Run as fast as possible
Go every 4 min.

Friday, May 12th 2017

A.
Teams of 2, share reps, one person working at a time
100 Squat Cleans 135/95lbs
100 HSPU’s
100 Power Cleans 135/95lbs
100 Ring dips

Time cap. 40 min.

Saturday, May 13th 2017

A.
Work up to a heavy set of 3 Push Press

B.
AMRAP in 18 min.
15 Box Jumps 24/20”
12/9 Cal. Bike or Row
9 Toes to bar

Sunday, May 14th 2017

A. 
10 Rounds for time
15 Wall balls 20/14lbs
10 Power or Muscle Snatch 75/55lbs

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

Olympic weightlifting class:

A.
EMOM for 20 min.
0:00 - 9:00 2 Squat Cleans + 2 Jerks (add weight every 2 sets)
10:00 - 19:00 1 Squat Clean + 1 Jerk (add weight each set)
*same as last week, try to improve

B.
Work up to a heavy set of 2 Snatch Balance

C.
In 6 sets build up to a heavy set of 5 Hook Grip Deadlifts

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

Oleksiy Dakhno