Week of November 12th 2018

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Monday, November 12th 2018

A.
RX:

4 Rounds

2 min. AMRAP
8 Power Snatch 75/55lbs
8 Over The Box Jumps 24/20”
8 Toes to bar

Rest 2 min.

2 min. AMRAP
15/10 Cal. Row
8 DB Box Step Ups 50/35lbs 24/20”
8 DB Push Press 50/35lbs

Rest 2 min.

Fitness:

4 Rounds

2 min. AMRAP
8 Power Snatch 75/55lbs
8 Over The Box Jumps 20/15”
8 Knees to arms

Rest 2 min.

2 min. AMRAP
15/10 Cal. Row
8 DB Box Step Ups 35/20lbs 20/15”
8 DB Push Press 35/20lbs

Rest 2 min.

Tuesday, November 13th 2018

Week 8 of 12, Day 1

A.
Back Squat
Set 1 - 5 reps @ 65%, 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%

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 @ 65%, rest 2-3 min.
Set 4 - 5 reps @ 65%

C.
Shoulder Press
Set 1 - 8 reps @ 70%, rest 2-3 min.
Set 2 - 8 reps @ 75%, rest 3-4 min.
Set 3 - 8 reps @ 80%, rest 3-4 min.
Set 4 - 8 reps @ 80%

Wednesday, November 14th 2018

A.
Beginner:
Kipping pull-ups practice

Intermediate:
EMOM for 7 min.
3 - 10 Pull Ups

Advanced:
EMOM for 7 min.
3 - 10 C2B Pull Ups

B.
6 Sets
12 Deadlift + 9 Hang Power Cleans + 6 Push Jerks, must be completed as a barbell complex, unbroken, without letting go of the bar, add weight each set, rest 90 sec.

RX:
Start @ 135/95lbs

Fitness:
Start @ 95/65lbs

Olympic weightlifting class

A.
Every 90 sec. for 9 sets
1 Squat Snatch with 6 sec. pause above knees + 1 Squat Snatch, start @ 65%, go up every 2-3 sets

B.
12 min to work up to a heavy set of 3 TNG Power Cleans

C.
12 min to work up to a heavy set of 5 Push Jerks

D.
10 min. easy bike or row

Thursday, November 15th 2018

A.
Every 90 sec. for 9 sets
1 Hang Snatch @ 4”
1 Hang Snatch @ 6”
1 Hang snatch @ Full Squat
*go every 90 sec., must be performed as a barbell complex, start @ 70%, go up every 1-3 sets, 4”-6” are the depth of the squat

B.
Fitness:
EMOM for 15 min.
(1) - 15-20 KB Swings 16/12kg
(2) - 10-20 Double Unders
(3) - 9-12 Bench Press 95/65lbs

RX:
EMOM for 15 min.
(1) - 15- 20 KB Swings 24/16kg
(2) - 40-60 Double Unders
(3) - 9-12 Bench Press 135/85lbs

Friday, November 16th 2018

Week 8 of 12, Day 2

A.
Back Squat
Set 1 - 5 reps @ 65%, 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%, rest 2-3 min.
Set 5 - 5 reps @ 70%

B.
Front Squat
Set 1 - 5 reps @ 60%, rest 2-3 min.
Set 2 - 5 reps @ 60%, rest 2-3 min.
Set 3 - 5 reps @ 60%, rest 2-3 min.
Set 4 - 5 reps @ 60%

C.
Shoulder Press
Set 1 - 8 reps @ 70%, rest 2-3 min.
Set 2 - 8 reps @ 80%, rest 3-4 min.
Set 3 - 8 reps @ 80%, rest 3-4 min.
Set 4 - 8 reps @ 80%

Saturday, November 17th 2018

A.

RX:

Teams of 2, share reps

5 Rounds

150 Double Unders

20 Power Clean and Push Press 135/95lbs

40 Pull Ups

20 Front Rack Forward Lunges 135/95lbs

Time cap 35 min.

Fitness:

Teams of 2, share reps

5 Rounds

150 sec. AMRAP of Double Unders

20 Power Clean and Push Press 95/65lbs

20 Pull Ups

20 Front Rack Forward Lunges 95/65lbs

Time cap 35 min.

Sunday, November 18th 2018

A.

RX:

3 Rounds
In a 3-minute window
30/20 Cal. Row
AMRAP
Devil Press 40/25lbs

Rest 3 min.

In a 3-minute window
30/20 Cal. Bike
AMRAP
2 Bar Muscle Ups
4 HSPU’s
8 Over the box jumps 30/24”

Rest 3 min.

Fitness:

3 Rounds
In a 3-minute window
30/20 Cal. Row
AMRAP
Devil Press 35/20lbs

Rest 3 min.

In a 3-minute window
30/20 Cal. Bike
AMRAP
6 Pull Ups
8 Push Ups
6 Over the box jumps 24/20

Rest 3 min.

Olympic weightlifting class

A.
Every 90 sec. for 9 sets
1 Squat Snatch with 6 sec. pause above knees + 1 Squat Snatch, start @ 65%, go up every 2-3 sets

B.
12 min to work up to a heavy set of 3 TNG Power Cleans

C.
12 min to work up to a heavy set of 5 Push Jerks

D.
10 min. easy bike or row

Oleksiy Dakhno