Week of October 15th 2018

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Monday, October 15th 2018

Week 4 of 12, Day 1

A.

Back Squat

Set 1 - 8 reps @ 65%, rest 2-3 min.

Set 2 - 8 reps @ 70%, rest 2-3 min.

Set 3 - 6 reps @ 80%, rest 2-3 min.

Ste 4 - 6 reps @ 85%

B.

Front Squat

Set 1 - 5 reps @ 70%, rest 2-3 min.

Set 2 - 5 reps @ 75%, rest 2-3 min.

Set 3 - 5 reps @ 80%, rest 2-3 min.

Set 4 - 5 reps @ 85%

C.

5 min. AMRAP

L-Sit

Tuesday, October 16th 2018

HERO WOD

“Dallas 5”

5 min. AMRAP of:

Burpees

Rest 1 min.

5 min. AMRAP of:

7 Deadlifts 155/105 lb.

7 box jumps 24/20”

Rest 1 min.

5 min. AMRAP of:

Turkish get-ups 40/25 lb.

Rest 1 min.

5 min. AMRAP of:

7 Power Snatches 75/55 lb.

7 push-ups

Rest 1 min.

5 min. AMRAP of:

Rowing (calories)


Wednesday, October 17th 2018

A.

RX:

400m Run

20 DB Walking Lunges 50/35lbs

400m Run

20 DB Push Press 50/35lbs

400m Run

20 DB Squats 50/35lbs

400m Run

20 Alt DB Snatch 50/35lbs

400m Run

20 DB Clean and Jerk 50/35lbs

400m Run

20 DB Thrusters 50/35lbs

400m Run

20 DB OH Walking Lunges 50/35lbs (10/side)

Fitness:

A.

RX:

400m Run

20 DB Walking Lunges 35/20lbs

400m Run

20 DB Push Press 35/20lbs

400m Run

20 DB Squats 35/20lbs

400m Run

20 Alt DB Snatch 35/20lbs

400m Run

20 DB Clean and Jerk 35/20lbs

400m Run

20 DB Thrusters 35/20lbs

400m Run

20 DB OH Walking Lunges 35/20lbs (10/side)


Olympic weightlifting

Week 5 of 6, Day 1

A.

20 min. to work up to a heavy set of 1 Squat Snatch

B.

20 min. to work up to a heavy set of 1 Squat Clean Thruster

C.

5 min. easy bike


Thursday, October 18th 2018

Week 4 of 12, Day 2

A.

Back Squat

Set 1 - 8 reps @ 65%, rest 2-3 min.

Set 2 - 8 reps @ 70%, rest 2-3 min.

Set 3 - 8 reps @ 75%, rest 2-3 min.

Ste 4 - 8 reps @ 80%

B.

Front Squat

Set 1 - 5 reps @ 60%, rest 2-3 min.

Set 2 - 5 reps @ 65%, rest 2-3 min.

Set 3 - 5 reps @ 70%, rest 2-3 min.

Set 4 - 5 reps @ 75%

C.

Shoulder Press

Set 1 - 8 reps @ 65%, rest 2-3 min.

Set 2 - 8 reps @ 70%, rest 2-3 min.

Set 3 - 6 reps @ 80%, rest 2-3 min.

Ste 4 - 6 reps @ 85%


Friday, October 18th 2018

A.

Sumo Deadlift, work up to a heavy set, start @ 65%

3 - 3 - 3 - 3 - 3

B.

RX:

WZA 2018 WOD 1

150 Double Unders

60 Wall Balls 20/14lbs

30 C2B Pull-Ups

150 Double Unders

Time cap 15 min.

Fitness:

2 min. AMRAP of:

Double Unders

Then

60 Wall Balls 14/10lbs

30 Pull Ups

Then

2 min. AMRAP of:

Double Unders


Saturday, October 19th 2018

A.

RX:

Teams of 2, share reps

20 min. AMRAP

100 Walking Lunges

30 Ring Dips

6 Rope Climbs 15’

30 Cal. Bike or Row

Fitness:

Teams of 2, share reps

20 min. AMRAP

100 Walking Lunges

30 Bar Dips

6 Rope Climbs 12’

30 Cal. Bike or Row


Sunday, October 20th 2018

A.

Bench Press, start @ 60%, heavier than last week

10 - 10 - 10 - 10

B.

For time

1000m Row

50 KB Swings 24/16kg

30 Burpee box jumps 24/20”


Olympic weightlifting

Week 5 of 6, Day 2

A.

20 min. to work up to a heavy set of 1 Jerk

B.

20 min. to work up to a heavy set of 1 Power Clean

C.

Work up to a high set of 1 Box Jump

D.

5 min. easy bike

Oleksiy Dakhno