Week of August 14th, 2017

Monday, August 14th 2017

A.
Back Squat 3 x 10, add weight each set, rest 3 min.

B.
Shoulder Press 3 x 10, add weight each set, rest 3 min.

C.
Weighted Strict Chin Ups 3 x 10, add weight each set, rest 3 min.

Tuesday, August 15th 2017

A.
For total time
3 Rounds
800m Run, 2 min. rest
400m Run, 1 min. rest
200m Run, 5 min. Rest

Compare to June 15, 2017

Wednesday, August 16th 2017

A.
Butterfly Pull Ups practice.
Advanced: EMOM for 10 min. 1-10 C2B Butterfly Pull Ups

B.
Teams of 2, share reps, one person working at a time
5 Rounds
20 Power Clean and Jerk 135/95lbs
20 Burpee Box Jumps 24/20”

Olympic weightlifting class:

A.
Back Squat - in 6 sets work up to a heavy set of 1


B.
Work up to a heavy of  2 Squat Clean, EMOM for 15 min.

C.
Work up to a heavy set of 3 Hang Power Snatch, every 90 sec. for 15 min.

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

Thursday, August 17th 2017

A.
Teams of 2, share reps, one person working at a time
AMRAP in 24 min.
12 Bar Muscle Ups
48’ HS Walk
48 Cal. Bike
48’ HS Walk

*Handstand Walk
The athlete must start with their feet behind the start line and must stay within their lane as they travel forward. Each lane will be marked at 6-foot increments. If at any time the athlete comes down from their hands, he or she must restart from the last increment they crossed. Both hands must cross the 6-foot increment line to earn credit for that distance.

Friday, August 18th 2017

A.
21 - 15 - 9
Single Arm DB Push Jerks 50/35 (each arm)
Box Jumps 30/24”
Time cap 10 min.

B.
21 - 15 - 9
DB Squat Cleans 35/25lbs
Toes 2 Bar
Time cap 10 min.

Saturday, August 19th 2017

A.
21 - 15 - 9
Deadlift 225/155lbs
400m Run

B.
3 Rounds
10 Alternating Turkish get ups 35/20lbs
15 Hang Power Cleans 115/75lbs

Sunday, August 20th 2017

EMOM for 35 min.
1 - 3 Wall Walks
2 - 30 Double Unders
3 -  15 Push Ups
4 - 15/10 Cal. Row
5 - rest

Olympic weightlifting class:

A.
Back Squat - in 6 sets work up to a heavy set of 1


B.
Work up to a heavy of  2 Squat Snatch, EMOM for 15 min.

C.
Work up to a heavy set of 3 Power Cleans + 3 Push Jerks, every 90 sec. for 15 min.

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

Oleksiy Dakhno