Week of January 8th 2018

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Monday, January 8th 2018

A.
RX:
21 Thrusters 95/65lbs
21 Pull Ups
21 Bar Facing Burpees

rest 2 min.

15 Thrusters 115/75lbs
15 C2B Pull Ups
15 Bar Facing Burpees

rest 2 min.

9 Thrusters 135/95lbs
9 Bar Muscle Ups
9 Bar Facing Burpees

Time cap 15 min.

Fitness:
21 Thrusters 55/35lbs
21 Jumping Pull Ups
21 Bar Facing Burpees

rest 2 min.

15 Thrusters 75/55lbs
15 Jumping C2B Pull Ups
15 Bar Facing Burpees

rest 2 min.

9 Thrusters 95/65lbs
9 Jumping Bar Muscle Ups
9 Bar Facing Burpees

Time cap 15 min.

B.
RX:
3 Rounds
15 Deadlifts 225/155lbs
15 Single Arm DB Push Jerk 50/35lbs (R)
15 Single Arm DB Push Jerk 50/35lbs (L)
rest 1 min.

Fitness:
3 Rounds
15 Deadlifts 185/135lbs
15 Single Arm DB Push Jerk 35/20lbs (R)
15 Single Arm DB Push Jerk 35/20lbs (L)
rest 1 min.

Tuesday, January 9th 2018

A.
Week 8 of 12

Try to go heavier than last week

A.
Work up to a heavy set of 8 Back Rack Reverse Lunge, 6 total sets, rest 2 min.

B. Work up to a heavy set of 4 BTN Shoulder Press, 6 total sets, rest 90 sec.

C. Work up to a heavy set of 4 Weighted Pull Ups, 6 total sets, rest 90 sec.

Wednesday. January 10th 2018

A.
Every 75 sec. for 10 sets
4 Hang Power Cleans, go up in weight every 2-3 sets.

B.
RX:
16 min. AMRAP
10 KB Swings 32/24kg
30 sec. Plank
20 Sit Ups
30 Double Unders

Fitness:
16 min. AMRAP
10 KB Swings 24/16kg
30 sec. Plank
20 Sit Ups
50 Single Skips

Olympic weightlifting class

A.
BTN Push Jerk - work up to a heavy set of 5, go every 2 min. for 7 sets

B.
Work up to a heavy set of
4 Deadlift + 4 Hang Squat Clean + 4 Push Jerks + 4 Front Squat

*must be completed as a complex, unbroken, without letting go of the bar or resting it on the ground. Rest as long as you need between rounds.

C.
Work up to a heavy set of 1 Power Snatch, go every 75 sec.for 10 sets

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

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

Thursday, January 11th 2018
A.
RX:
7 min. AMRAP
10 Hang Power Snatch 75/55lbs
5 Toes to bar

Fitness:
7 min. AMRAP
10 Hang Power Snatch 55/45lbs
5 Knee ups 

Rest 5 min.

B.
RX:
7 min. AMRAP
10 Box Jumps 24/20โ€
10 Push Press 95/65lbs
10 Wall Balls 20/14lbs

Fitness:
7 min. AMRAP
10 Box Jumps 20/15โ€
10 Push Press 75/55lbs
10 Wall Balls 14/10lbs

C.
In the remaining time in class work up to a heavy set of:
1 Squat Clean and Jerk

Friday, January 12th 2018

A.
Ring Muscle up practice

Advanced:
EMOM for 10 min.
1-3 Ring Muscle Ups

B.
Teams of 2, one person working at a time
RX:
3 Rounds
5 min. AMRAP
Calories on the Bike or Rower
5 min. AMRAP
Lengths of Single Arm Overhead DB Carry 50/35lbs

Fitness:
35/20lbs dumbbell 


Saturday, January 13th 2018

A.
RX:
4 Rounds
3 min. AMRAP
5 Power Cleans 135/95lbs
5 Burpees
5 Pull Ups
rest 2 min.

Fitness:
4 Rounds
3 min. AMRAP
5 Power Cleans 95/65lbs
5 Burpees
5 Ring Rows
rest 2 min.

B.
In the remaining time in class work up to a heavy set of:
1 Squat Snatch

Sunday, January 14th 2018

A.
RX:
20 min. AMRAP
10 Toes to Bar
20 sec. Side Plank R
20 sec. Side Plank L
20 Sit Ups
10 Over the box Jumps 24/20โ€

Fitness:
20 min. AMRAP
10 Knee Ups
20 sec. Side Plank R
20 sec. Side Plank L
20 Sit Ups
10 Over the box Jumps 20/15โ€

B.
Work up to a heavy set of:
16 TnG Alternating Single Arm DB Snatch, rest 1-2 min., 4 - 5 total sets


Olympic weightlifting class

A.
BTN Push Jerk - work up to a heavy set of 5, go every 2 min. for 7 sets

B.
Work up to a heavy set of:
3 Snatch Deadlifts + 3 Hang Squat Snatch + 3 Snatch Balance

C.
Work up to a heavy set of 1 Power Clean and Jerk, go every 75 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

Oleksiy Dakhno