Week of July 31st

Monday, July 31st 2017

A.
“Double Karen”
300 Wall Balls 20/14lbs

B. 10 min. easy run, bike or row 

Tuesday, August 1st 2017

A.
Teams of 2, share reps, one person working at a time
AMRAP in 20 min.
20 Chest to Bar Pull Ups
30 Cal. Assault bike
40’ Handstand Walk

B.
2 Rounds
40 Jackknife sit ups (20 each side)
60 sec. weighed plank

Wednesday, August 2nd 2017

A.
Work up to a heavy set of:
8 Alternating Single Arm DB Power Clean and Jerk

B.
21 - 15 - 9
Deadlifts 185/135lbs
DB Push Jerk 50/35lbs
Time cap 6 min.

REST 5 min.

21 - 15 - 9
Hang Power Snatch 75/55lbs
3x Double Unders (63 - 45 - 27)
(Time cap 6 min.)

Olympic weightlifting class:

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


B.
5 x 3 TNG Squat Clean 82-85% of 1 RM (5 - 10lbs heavier than last week), rest 90 sec.

C.
5 x 2 Hang Power Snatch 82-85% of 1 RM (5 - 10lbs heavier than last week), rest 90 sec.

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

Thursday, August 3rd 2017

A.
3 Rounds (each for time)
800m Run
15 Burpees
15 Overhead Squats 115/75lbs
15 Handstand Push Ups

REST 4 min. between rounds

B. 
5 min. easy bike or row

Friday, August 4th 2017

A.
Work up to a heavy set of:
2 Single Arm DB Snatch (each side)

B.
Work up to a heavy set of:
1 Turkish Get Up (each side)

C.
Teams of 2, share reps, one person working at a time
AMRAP in 7 min.
Burpee Box Jumps 24/20”

Saturday, August 5th 2017

Yamnuska Mountain Hike

http://www.albertawow.com/hikes/Yamnuska_Mountain/Yamnuska_Mountain.htm

Sunday, August 6th 2017

A.
EMOM for 32 min.
(1) - 5 Power Clean and Jerk 135/95lbs
(2) - 10 Box Jumps 24/20”
(3) - 15 Push Ups
(4) - 30 Double unders

Olympic weightlifting class:

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


B.
5 x 3 TNG Squat Snatch @ 82-85% of 1 RM (5 - 10lbs heavier than last week), rest 90 sec.

C.
5 x 3 Power Clean + 3 Push Jerk @ 82-85% of 1 RM (5 - 10lbs heavier than last week), rest 90 sec.

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

Oleksiy Dakhno