Week of August 21st 2017

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Monday, August 21st 2017

A.
3 Rounds
15 Front Squats 135/95lbs
15 Pull Ups
15 Push Jerks 135/95lbs
Time cap 15 min.

REST 10 min.

B.
3 Rounds
15 Power Cleans 135/95lbs
15 Box Jumps 30/24”
Time cap 10 min.

Tuesday, August 22nd 2017

A.
AMRAP in 24 min.
400m Run
24’ HS Walk
200m Farmers Carry 32/24kg KB’s or 70/50lbs DB’s
24’ 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.

Wednesday, August 23rd 2017

A.
Back Squat 4 x 10, add weight each set, rest 3 min.

B.
Shoulder Press 4 x 10, add weight each set, rest 3 min.

C.
Weighted Strict Chin Ups 4 x 10, add weight each set, rest 3 min.

Olympic weightlifting class:

A.
Overhead Squat - in 6 sets work up to a heavy set of 5


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

C.
Work up to a heavy set of 1 Power Cleans and Jerks, EMOM for 15 min.

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

Thursday, August 24th 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
AMRAP in 15 min.
30 KB Swings 24/16kg
30 Single Arm DB Push Jerks 50/35lbs
30 Ring Rows
30 Push Ups

Friday, August 25th 2017

A.
For time
20 Deadlifts 185/135lbs
REST 1 MIN.
15 Deadlifts 225/155lbs
REST 1 MIN.
10 Deadlifts 275/185lbs
REST 1 MIN.
5 Deadlifts 315/205lbs

B.
For time
20 - 14 - 8
Hang Power Cleans 135/95lbs
Front Rack Lunges 135/95lbs

Saturday, August 26th 2017

A.
For time
800m Run

then immediately 

5 Rounds
10 Pull Ups
15 Box Jumps 24/20”
20 Push Ups
25 Sit Ups
30 Air Squats

then immediately
800m Run

Sunday, August 27th 2017

A.
5 attempts at max calories in 20 sec. On Assault Bike, rest as needed, record each attempt

B.
AMRAP in 7 min.
Alternating Turkish Get Ups 35/20lbs

Olympic weightlifting class:

A.
Overhead Squat - in 6 sets work up to a heavy set of 5


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

C.
Work up to a heavy set of 1 Hang Power Snatch, EMOM for 15 min.

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

Oleksiy Dakhno