Week of September 11th 2017

Congrats to everyone competing in Rocky Mountain Crusher. We had two teams: Saturn and his moons (Oleksiy, Nicole, Ellen and Albert aka "Saturn" 3rd overal with the time 1 hr 32 min. 47 sec. in RX) and Middle Aged Muscle (Jodie, Jodi, Geoff and Frazer 9th overal with the time 1 hr 51 min. 7 sec. in Scaled). Good work everyone!

Congrats to everyone competing in Rocky Mountain Crusher. We had two teams: Saturn and his moons (Oleksiy, Nicole, Ellen and Albert aka "Saturn" 3rd overal with the time 1 hr 32 min. 47 sec. in RX) and Middle Aged Muscle (Jodie, Jodi, Geoff and Frazer 9th overal with the time 1 hr 51 min. 7 sec. in Scaled). Good work everyone!

Monday, September 11th 2017

A.
Teams of 2, share reps, one person working at a time
4 Rounds for total reps
2 min. AMRAP of Single Arm Alternating DB Snatch 50/35lbs
2 min. AMRAP of Burpee Over the Box Jumps 24/20”
2 min. AMRAP of Single Arm DB Overhead Walking Lunges 50/35lbs
2 min. AMRAP of 1 min. each max calories bike or row

Tuesday, September 12th 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, September 13th 2017

A.
10 min. Handstand walk practice 

B.
Teams of 2, share work
24 min. AMRAP
200m Front Rack KB Carry 24/16kg
400m Run together
200m Overhead KB Carry 24/16kg
400m Run together
200m Farmers Carry 32/24kg KB’s or 70/50lbs DB’s
400m Run together

Olympic weightlifting class

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


B.
Every 20 sec. for 10 min. - 1 Squat Clean 185/135lbs (go heavier if form was good)

REST 10 min.

C.
Every 20 sec. for 10 min. - 1 Power Snatch 145/100lbs (go heavier if form was good)

REST 10 min.

Every 20 sec. For 10 min. - 1 Snatch Pull 225/155lbs (go heavier if form was good)

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

Thursday, September 14th 2017

A.
3 SETS OF:

3 min. AMRAP
10 Pull Ups
10 Front Squats 115/75lbs
10 Single Arm DB Push Jerks 50/35lbs (10 each side)

REST 3 min.

3 min. AMRAP
10 Power Cleans 115/75lbs
10 Burpees
30 Double Unders

REST 3 min.

Friday, September 15th 2017

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

B.
For time
30 Squat Snatch 135/95lbs

REST 12 min.

C.
For time
30 Power Clean and Jerk 135/95lbs

Saturday, September 16th 2017

A.
Build up to a max. deficit 2 HSPU’s

B.
5 Rounds for time
800m Run
30 KB Swings 24/16kg
30 Ring Rows

Time cap 35 min. 

Sunday, September 17th 2017

A.
EMOM for 30 min.
- 5-10 Ring Dips
- 30-50 Double Unders
- 5-10 Toes to Bar
- 7-10 Burpees
- rest

Olympic weightlifting class

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


B.
Every 20 sec. for 10 min. - 1 Squat Snatch 155/105lbs (go heavier if form was good)

REST 10 min.

C.
Every 20 sec. for 10 min. - 1 Power Clean and Jerk 175/125lbs (go heavier if form was good)

REST 10 min.

Every 20 sec. For 10 min. - 1 Clean Pull 275/185lbs (go heavier if form was good)

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

Oleksiy Dakhno