Week of September 25th 2017

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Monday, September 25th 2017

A.
Work up to a heavy set of 7 Back Squat, 4-5 total sets, rest 3 min.

B.
Work up to a heavy set of 7 Shoulder Press, 4-5 total sets, rest 3 min.

C.
Work up to a heavy set of 7 Weighted Strict Chin Up, 4-5 total sets, rest 3 min.

Tuesday, September 26th 2017

A.
“Isabel”
30 Power Snatch 135/95lbs for time
Time cap 7 min.

REST 10 min.

B.
30 Squat Clean and Jerk 135/95lbs for time
Time cap 7 min.

C.
EMOM for 10 min. 1-15 Push Ups

Wednesday, September 27th 2017

A.
AMRAP in 30 min.
30 Lateral step up and Over Box 24/20”
30 Ring Rows
30 Cal. Bike or Row
30 Box Push Ups 24/20”
120 Single Skips
30 Russian KB Swings 16/12kg

Olympic weightlifting class

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


B.
Every 30 sec. for 10 min. - 1 Squat Clean 205/145lbs

REST 10 min.

C.
Every 30 sec. for 10 min. - 1 Power Snatch 165/115lbs

REST 10 min.

Every 30 sec. For 10 min. - 1 Snatch Deadlift 245/165lbs

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

Thursday, September 28th 2017

A.
3 min. AMRAP
30 Wall Balls 20/14lbs
30 Pull Ups
60 Double Unders

REST 3 MIN.

3 min. AMRAP
20 DB Power Clean and Jerk 35/25lbs
20 Box Jumps 24/20”
20 Burpees

REST 3 MIN.

3 min. AMRAP
20 Toes to bar
20 DB Thrusters 35/25lbs
20 Burpees

REST 3 MIN.

Work up to a 3 RM Power Clean

Friday, September 29th 2017

A.
Teams of 2, share reps, one person working at a time
3 Rounds for total reps
2 min. AMRAP of Single Arm DB Overhead Walking Lunges 50/35lbs
2 min. AMRAP of DB Push Jerk 50/35lbs
2 min. AMRAP of Bar Muscle Ups/or Jumping Bar Muscle Ups
2 min. AMRAP of DB Hang Power Cleans 50/35lbs
2 min. AMRAP of KB Swing 32/24kg

Saturday, September 30th 2017

A.
Work up to a heavy set of
1 Hang Power Snatch + 1 Power Snatch

B.
AMRAP in 10 min.
5 Strict HSPU’s to 1 Abmat
10 Air Squats
15 Double Unders

Sunday, October 1st 2017

A.
Work up to a heavy set of 5 Push Press

B.
3 Rounds for time
400m Run
15 Burpees
15 Deadlifts 225/155lbs

Olympic weightlifting class

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


B.
Every 30 sec. for 10 min. - 1 Squat Snatch 175/120lbs

REST 10 min.

C.
Every 30 sec. for 10 min. - 1 Power Clean and Jerk 205/145lbs

REST 10 min.

Every 30 sec. For 10 min. - 1 Clean Grip Deadlift 315/205lbs

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

Oleksiy Dakhno