Week of October 22nd 2018

This squat drill will help improve glute recruitment, thoracic spine mobility and core strength/stability.

This squat drill will help improve glute recruitment, thoracic spine mobility and core strength/stability.

Monday, October 22nd 2018

Week 5 of 12, Day 1

A.
Back Squat
Set 1 - 8 reps @ 65%, rest 2-3 min.
Set 2 - 6 reps @ 75%, rest 2-3 min.
Set 3 - 4 reps @ 85%, rest 2-3 min.
Ste 4 - 4 reps @ 90%

B.
Front Squat
Set 1 - 5 reps @ 70%, rest 2-3 min.
Set 2 - 4 reps @ 80%, rest 2-3 min.
Set 3 - 3 reps @ 85%, rest 2-3 min.
Set 4 - 3 reps @ 90%

C.
3 sets of Max. L-Sit Hold, rest as needed between sets


Tuesday, October 23rd 2018

A.
RX:
“Helen”
3 Rounds
400m Run
21 KB Swings 24/16kg
12 Pull Ups

Fitness:
3 Rounds
400m Run
21 KB Swings 20/12kg
12 Jumping Pull Ups

Time cap 15 min.

B.
RX:
3 Rounds
400m Run
10 Power Cleans 135/95lbs
10 Push Jerk 135/95lbs

Fitness:
3 Rounds
400m Run
10 Power Cleans 95/65lbs
10 Push Jerk 95/65lbs

Time cap 15 min.

Wednesday, October 24th 2018

A.
For time
21 - 18 - 15 - 12 - 9
HSPU’s
5 Deadlifts 275/185lbs
50 Double Unders

HSPU’s → 1 Abmat HSPU’s → Push Press (75/55lbs - 115/75lbs)

Deadlift → reduce weight

Double Unders → decrease reps → Single Skips

B.
Cool down - 5 to 10 min. easy bike or row

Olympic weightlifting:

Week 6 of 6, Day 1

A.
20 min. to work up to a heavy set of 1 Squat Clean and Jerk

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

C.
5 min. easy bike

Thursday, October 25th 2018

Week 5 of 12, Day 2

A.
Back Squat
Set 1 - 6 reps @ 65%, rest 2-3 min.
Set 2 - 6 reps @ 75%, rest 2-3 min.
Set 3 - 6 reps @ 80%, rest 2-3 min.
Ste 4 - 6 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 @ 70%

C.
Shoulder Press
Set 1 - 5 reps @ 70%, rest 2-3 min.
Set 2 - 4 reps @ 80%, rest 2-3 min.
Set 3 - 3 reps @ 85%, rest 2-3 min.
Set 4 - 3 reps @ 90%


Friday, October 26th 2018

A.
RX:
24 min. AMRAP
12 Box Jumps 24/20”
6 Devil Press 50/35lbs
24 Sit-ups
3 Bar Muscle Ups


Fitness:
24 min. AMRAP
12 Box Jumps 20/15”
6 Devil Press 35/20lbs
24 Sit-ups
3 Jumping Bar Muscle Ups


Saturday, October 27th 2018

A.
20 min. AMRAP
15 Air Squats
10 Push Ups
1 Rope Climb 15’

*scale as needed


Sunday, October 28th 2018

A.
“Fight Gone Bad!”
3 Rounds
1 min. Wall Balls 20/14lbs
1 min. Sumo Deadlift High Pull 75/55lbs
1 min. Box Jumps 20/15”
1 min. Push Press 75/55lbs
1 min. Row (calories)
1 min. Rest

Olympic weightlifting:

Week 6 of 6, Day 2

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

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

C.
5 min. easy bike


Oleksiy Dakhno