Week of August 28th 2017

_DSC9862.jpg

Monday, August 28th 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 at a time
For time
800m Run (together)
100 Hang Power Cleans 135/95lbs
800m Run (together)
100 Push Jerks 135/95lbs
800m Run (together)

Tuesday, August 29th 2017

A.
Back Squat 4 x 10, add weight each set, heavier than last week, rest 3 min.

B.
Shoulder Press 4 x 10, add weight each set, heavier than last week, rest 3 min.

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

Wednesday, August 30th 2017

A.
EMOM for 10 min. 15 unbroken push ups
Scaling: 1-15 unbroken Push Ups
Note: it is better to 1 real push up than 15 scaled

B.
For total reps
3 min. Max Calories on Assault Bike or Rower
3 min. Max Toes to Bar
2 min. Max Calories on Assault Bike or Rower
2 min. Max Toes to Bar
1 min. Max Calories on Assault Bike or Rower
1 min. Max Toes to Bar

Olympic weightlifting class:

A.
Overhead Squat - in 6 sets work up to a heavy set of 4


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

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

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

Thursday, August 31st 2017

A.
AMRAP in 20 min.
200m Farmers Carry 55/35lbs DBโ€™s or 24/16kg KBโ€™s
22 Single Arm Push Jerk 55/35lbs DB or 24/16kg KB
24โ€™ HS Walk

B.
Max unbroken set of BB Bench Press 45/35lbs

Friday, September 1st 2017

A.
AMRAP in 20 min.
10 Squat Snatch 95/65lbs
Rest 90 sec.
10 Squat Snatch 115/75lbs
Rest 90 sec.
10 Squat Snatch 135/90lbs
Rest 90 sec.
10 Squat Snatch 155/105lbs
Rest 90 sec.
AMRAP Squat Snatch 185/135lbs

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

Saturday, September 2nd 2017

A.
5 Rounds
200m Sing Arm Suitcase Carry 70/50lbs DB or 32/24kg KB
10 Single Arm DB Snatch 70/50lbs
10 Burpee Toes to Bar

B.
10 Turkish Get Ups R 35/20lbs
10 Turkish Get Ups L 35/20lbs

Sunday, September 3rd 2017

A.
EMOM for 30 min.
- 5 Burpee Box Jumps 30/24โ€ As Fast As Possible
- 30 Double Unders
- 20 Jackknife Sit Ups R
- 20 Jackknife Sit Ups L

Olympic weightlifting class:

A.
Overhead Squat - in 6 sets work up to a heavy set of 4


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

C.
Work up to a heavy set of 1 Power Cleans + 1 Hang Power Clean + 2 Jerks, every 90 sec. for 15 min.

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

Oleksiy Dakhno