Week of January 29th 2018

_DSC0088.JPG

Monday, January 29th 2018

RETEST, compare to Monday, November 20th 2016

A.
Work up to a heavy set of 16  Back Rack Reverse Lunge, 4 - 5 total sets, rest 2 min.

B.
Work up to a heavy set of  10 BTN Barbell Shoulder Press 4 - 5 total sets, rest 2 min.

C.
Work up to a heavy set of 10 Weighted Pull Ups, 4 - 5 total sets, rest 2 min.

Tuesday, January 30th 2018

A. Ring Muscle Up Practice

Advanced:
10 min. AMRAP
1 - 2 - 3 - 4 - 5 - 6 - …
Unbroken Muscle Ups

B.
RX:
20 min. AMRAP
6 HSPU’s
8 DB Power Cleans 50/35lbs
12 Toes to Bar
16 Wall Balls 20/14lbs

Fitness:
20 min. AMRAP
6 HSPU’s to 1 abmat
8 DB Power Cleans 35/20lbs
12 Knee-ups
16 Wall Balls 14/10lbs

Wednesday, January 31st 2018

A.
Every 90 sec. for 12 sets
3 Squat Clean and Jerk, start at 65%, go up in weight every 2 - 3 sets

B.
15 min. AMRAP
10 Box Jumps 30/24”
15 Sit Ups
20 sec. HS Hold
30 sec. Plank

Olympic weightlifting class

A.
BTN Push Jerk - work up to a heavy set of 2, go every 75 sec. for 10 sets
B.
Work up to a heavy set of:
1 Squat Snatch (drop and go, must complete all 3 lifts within 20 sec.)

C.
Work up to a heavy set of 1 Power Clean + 1 Jerk, go every 90 sec. for 10 sets

D.
Clean Grip Deadlift 4 x 7 295/195lbs, rest 1 min.

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

Thursday, February 1st 2018

RX:

A.
10 Rounds
9 DB Thrusters 50/35lbs
35 Double Unders

Time cap 15min.

REST 10 min.

B.
10 min. AMRAP
3 Power Clean and Jerk 135/95lbs
10 C2B Pull Ups
6 Power Clean and Jerk 135/95lbs
10 C2B Pull Ups
9 Power Clean and Jerk 135/95lbs
10 C2B Pull Ups
12 Power Clean and Jerk 135/95lbs
10 C2B Pull Ups
…..

Fitness:

A.
10 Rounds
9 DB Thrusters 35/20lbs
35 Single Skips

Time cap 15min.

REST 10 min.

B.
10 min. AMRAP
3 Power Clean and Jerk 95/65lbs
10 Pull Ups
6 Power Clean and Jerk 95/65lbs
10 Pull Ups
9 Power Clean and Jerk 95/65lbs
10 Pull Ups
12 Power Clean and Jerk 95/65lbs
10 Pull Ups
…..

Friday, February 2nd 2018

A.
Every 90 sec. for 12 sets

2 Power Snatch + 2 OHS, start at 65%, go up in weight every 2 - 3 sets

B.
RX:
5 Rounds
150 sec. AMRAP
16 Alt. DB Snatch 50/35lbs
8 Burpees Over the DB
6 Deficit HSPU’s
rest 90 sec.
*deficit - red + yellow plate on each side of an abmat

Fitness:
5 Rounds
150 sec. AMRAP
16 Alt. DB Snatch 35/20lbs
8 Burpees Over the DB
4 HSPU’s
rest 90 sec.

Saturday, February 3rd 2018

A.
20 min. AMRAP
1 Power Snatch 135/95lbs
5 Pull Ups
10 Push Ups
15 Air Squats
2 Power Snatch 135/95lbs
5 Pull Ups
10 Push Ups
15 Air Squats
3 Power Snatch 135/95lbs
5 Pull Ups
10 Push Ups
15 Air Squats
4 Power Snatch 135/95lbs
....

B.
10 min. easy bike or row.

Sunday, February 4th 2018

A.
Work up to a heavy set of:

2 Weighted Bar Dips

B.
50/30 Cal. sprint on the bike
rest 5 min.
40/25 Cal. sprint on the bike
rest 4 min.
30/20 Cal. sprint on the bike
rest 3 min.
20/15 Cal. sprint on the bike
rest 2 min.
15/10 Cal. sprint on the bike
 

Olympic weightlifting class

A.
BTN Push Jerk - work up to a heavy set of 2, go every 75 sec. for 10 sets

B.
Work up to a heavy set of
3 Squat Clean and Jerk

C.
Work up to a heavy set of 1 Hang Power Snatch (from below knees, go every 75 sec.for 15 min.)

D.
Snatch Deadlift 4 x 7 245/165lbs, rest 60 sec.

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

 

Oleksiy Dakhno