Week of July 17th, 2017

Monday, July 17th 2017

A.
10 Push Jerks 115/75lbs
30 Double Unders
8 Push Jerks 135/95lbs
40 Double Undres
6 Push Jerks 155/115lbs
50 Double Unders
4 Push jerks 185/135lbs
60 Double Unders
2 Push Jerks 205/145lbs
70 Double Unders

B.
3 Rounds
80 Mountain Climbers
20 Windshield Wipers
20 Sit Ups
1 min. Plank

Tuesday, July 18th 2017

A.
Find 1 RM Sumo Deadlift

B.
Find 1 RM Wide Grip Bench Press

Wednesday, July 19th 2017

A.
“Helen”
3 Rounds for time
400m Run
21 KB Swings 24/16kg
12 Pull Ups

Compare to May 29, 2017

B.
Work up to a heavy set of 3 Turkish get up on each side

Olympic weightlifting class:

A.
Back Squat - in 6 sets work up to a heavy set of 3 (don’t go to heavy if doing 1 RM Front Squat tomorrow)


B.
5 x 5 TNG Squat Clean @ 75-80% of 1 RM or 5-10lbs heavier than last week, rest as needed (stay at 60% if doing 1 RM Front Squat tomorrow)

C.
5 x 3 Hang Power Snatch @ 75-80% of 1 RM or 5-10lbs heavier than last week, rest as needed

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

Thursday, July 20th 2017

A.
Find 1 RM Front Squat

B.
Alternate between B1, B2 and B3, use one bar, change weights while you rest
B1. Work up to a heavy set of 6 BB Shoulder Press from the floor, rest 1 min. before B2
B2. Work up to a heavy set of 6, rest 1 min. before B3
B3. Work up to a heavy set of 6, rest 1 min. before B1

Friday, July 21st 2017

A.
"Lumberjack 20"

20 Deadlifts 275/185lbs
Run 400m
20 KB swings 32/24kg
Run 400m
20 Overhead Squats 115/75lbs
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps 24/20”
Run 400m
20 DB Squat Cleans 45/30lbs
Run 400m

Time cap 30min.

Compare to March 23rd 2017

Saturday, July 22nd 2017

A.
Work up to a heavy set of 12 Alt. Single Arm DB Snatch

B.
Teams of 2, share reps, one person working at a time
AMRAP in 20 min.
20 Toes to bar
30 Cal. Assault Bike
40 Double Unders

Sunday, July 23rd 2017

A.
Work up to a heavy set of 6 Single Arm DB Overhead Squat (each arm)
B.
10 Rounds for time
7 Hang Power Snatch 95/65lbs
7 Burpees
14 Sit Ups

Olympic weightlifting class:

A.
Back Squat - in 6 sets work up to a heavy set of 3


B.
5 x 5 TNG Squat Snatch @ 75-80% of 1 RM or 5-10lbs heavier than last week, rest as needed

C.
5 x 3 Power Clean + 3 Push Jerk @ 75-80% of 1 RM or 5-10lbs heavier than last week, rest as needed

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

Oleksiy Dakhno