Week of October 8th 2018

_DSC0371.JPG

Monday, October 8th 2018

HAPPY THANKSGIVING!

A.

8 min. AMRAP

8 KB Swings

8 Burpees

8 Box Jumps

REST 4 MIN.

B.

8 min. AMRAP

8 Alternating Single Arm DB Hang Snatch

12 Air Squats

16 Crossover Mountain Climbers

REST 4 MIN.

C.

8 min. AMRAP

8 KB Swings

8 Burpees

8 Box Jumps

8 Alternating Single Arm DB Hang Snatch

12 Air Squats

16 Crossover Mountain Climbers

*Weight of your choice. Aim for high sustainable pace.

Tuesday, October 9th 2018

Week 3 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 @ 60%, rest 2-3 min.

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

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

Set 4 - 5 reps @ 80%

C.

8 Rounds

10 sec. AMRAP of Shoulder Press 75/55lbs (empty bar)

20 sec. REST

10 sec. AMRAP L-Sit Hold

20 sec. REST

*score = shoulder press total reps + l-sit total seconds

**modify as needed

Wednesday, October 10th 2018

A.

RX:

For time

1 Power Clean and Jerk 155/105lbs

1 Rd of (5 pull-ups, 10 push-ups, 15 squats)

2 Power Clean and Jerk 155/105lbs

1 Rd of (5 pull-ups, 10 push-ups, 15 squats)

3 Power Clean and Jerk 155/105lbs

1 Rd of (5 pull-ups, 10 push-ups, 15 squats)

etc, etc. all the way to 10…

10 Power Clean and Jerk 155/105lbs

1 Rd of (5 pull-ups, 10 push-ups, 15 squats)

Time cap. 25 min.

Fitness:

For time

1 Power Clean and Jerk 115/75lbs

1 Rd of (3 pull-ups, 6 push-ups, 9 squats)

2 Power Clean and Jerk 115/75lbs

1 Rd of (3 pull-ups, 6 push-ups, 9 squats)

3 Power Clean and Jerk 115/75lbs

1 Rd of (3 pull-ups, 6 push-ups, 9 squats)

etc, etc. all the way to 10…

10 Power Clean and Jerk 115/75lbs

1 Rd of (3 pull-ups, 6 push-ups, 9 squats)

Time cap. 25 min.

Olympic weightlifting class

Week 4 of 6, Day 1

A.

Every 90 sec. for 9 sets

1 Hang Squat Snatch + 1 Squat Snatch, 65% - 85%, go up in weight if form is good

B.

Every 90 sec. for 9 sets

1 Hang Power Clean + 1 Power Clean + 2 Jerks, 65% - 85% go up in weight if form is good

C.

Work up to a high set of 1 seated box jumps

D.

5 min. easy bike

Thursday, October 11th 2018

A.

20 min. AMRAP

2 Bar Muscle Ups

4 Deficit HSPU’s

8 KB Swings 32/24kg

Men: two blue plates on each side and 1 abmat in between.

Women: blue + green plate on each side and 1 abmat in between.

Scale as needed.

Bar Muscle Ups → Banded Bar Muscle Ups → Jumping Bar Muscle-ups

Deficit HSPU’s → HSPU’s → 1 Abmat HSPU’s → Bar Dips

KB Swings → 28/20kg → 24/16kg → 20/12kg → 16/8kg

Friday, October 12th 2018

Week 3 of 12, Day 2

A.

Back Squat

Set 1 - 10 reps @ 60%, rest 2-3 min.

Set 2 - 10 reps @ 65%, rest 2-3 min.

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

Set 4 - 8 reps @ 75%

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 - 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%

Saturday, October 13th 2018

A.

RX:

EMOM for 30 min.

1 - 15 Wall balls 20/14lbs

2 - 2 Rope Climbs 15’

3 - 7 Power Snatch 135/95lbs

4 - 250/200m Row

5 - REST

Fitness:

EMOM for 30 min.

1 - 15 Wall balls 14/10lbs

2 - 2 Rope Climbs 12’

3 - 7 Power Snatch 95/65lbs

4 - 200/170m Row

5 - REST

Sunday, October 14th 2018

A.

Bench Press, start @ 60%

12 - 12 - 12 - 12

B.

RX:

Teams of 2, alternating rounds

15 min. AMRAP

4 Rounds

9 Thrusters 75/55lbs

4 Rounds

9 Toes to bar

4 Rounds

35 Double Unders

Fitness:

Teams of 2, alternating rounds

15 min. AMRAP

4 Rounds

9 Thrusters 75/55lbs

4 Rounds

9 Knees to Arms

4 Rounds

50 Single Skips

Week 4 of 6, Day 2

A.

Every 90 sec. for 9 sets

1 Power Snatch + 1 Snatch Balance, 65% - 85% of 1RM Snatch

B.

Every 75 sec. for 9 sets

2 Jerks with 2 sec. pause in the dip, start @ 70%, go up every 2 - 3 sets

C.

Every 75 sec. for 9 sets

3 Squat Clean Thruster, start @ 155/105lbs, go up every 1 - 2 sets

D.

5 min. easy bike

Oleksiy Dakhno