Week of July 10th, 2017

Monday, July 10th 2017

A.
Front Squat - work up to a heavy set of 3

B.
“Double DT Lite”
10 Rounds
12 Deadlifts 115/75lbs
9 Hang Power Cleans 115/75lbs
6 Push Jerks 115/75lbs

Tuesday, July 11th 2017

A.
“Mary”
AMRAP in 20 min.
5 HSPU’s
10 Pistols
15 Pull Ups

Wednesday, July 12th 2017

A.
5 x 5 Sumo deadlift @ 65% of 1 RM Deadlift, rest 1 min.
 
B.
5 x 5 Wide Grip Bench Press @ 65% of 1 RM Bench press, rest 1 min.

C.
Alternate between C1, C2 and C3, use one bar, change weights while you rest
C1. Work up to a heavy set of 6 BB Shoulder Press from the floor, rest 1 min. before C2
C2. Work up to a heavy set of 6 BB Biceps Curls, rest 1 min. before C3
C3. Work up to a heavy set of 6 BB Bent Over Rows, rest 1 min. before C1

Olympic weightlifting class:

A.
Back Squat - in 6 sets work up to a heavy set of 2


B.
5 x 5 TNG Squat Snatch @ 75-80% of 1 RM, rest as needed

C.
5 x 3 Power Clean + 3 Push Jerk @ 75-80% of 1 RM, rest as needed

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

Thursday, July 13th 2017

A.
For time:
30 Power Snatch 135/95lbs
100 Burpee Box Jumps 20/15”
30 Power Clean and jerks 135/95lbs
Time cap 30 min.

 

Friday, July 14th 2017

A.
Deficit HSPU’s - work up to a difficult set of 5


B.
3 Rounds
3 x 400m Run, rest 30 sec.
Rest 5 min.

Saturday, July 15th 2017

A.
5 Rounds
20 KB Swings 24/16kg
20 Overhead Walking Lunges w/plate 55/35lbs
20 Push Ups
20 Wall Balls 20/14lbs

Sunday, July 16th 2017

A.
Push Jerk - work up to a heavy set of 1

B.
21 - 15 - 9
DB Push Press 50/35lbs (10R + 10L)
400m Run
Toes to bar
400m Run

Olympic weightlifting class:

A.
Back Squat - in 6 sets work up to a heavy set of 2


B.
5 x 5 TNG Squat Clean @ 75-80% of 1 RM, rest as needed

C.
5 x 3 Hang Power Snatch @ 75-80% of 1 RM, rest as needed

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

Oleksiy Dakhno