Week of November 19th 2018

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Monday, November 19th 2018

Week 9, Day 1

A. Front Squat
Set 1 - 5 reps @ 65%, rest 2-3 min.
Set 2 - 4 reps @ 75%, rest 2-3 min.
Set 3 - 4 reps @ 80%, rest 2-3 min.
Set 4 - 4 reps @ 85%

B. Back Squat
Set 1 - 5 reps @ 60%, rest 2-3 min.
Set 2 - 3 reps @ 70%, rest 2-3 min.
Set 3 - 2 reps @ 80%, rest 2-3 min.
Set 4 - 2 reps @ 90%, rest 2-3 min.
Set 5 - 1 rep @ 95%

C. Shoulder Press
Set 1 - 5 reps @ 70%, rest 2-3 min.
Set 2 - 5 reps @ 75%, rest 2-3 min.
Set 3 - 4 reps @ 80%, rest 2-3 min.
Set 4 - 4 reps @ 80%

Tuesday, November 20th 2018

A → B → A → B → A

A.
In a 4-minute window:
30/20 Cal. Row
AMRAP
8 Bench Press 135/85lbs
10 Push Ups
12 DB Walking Lunges 50/35lbs

4 min. rest

B.
In a 4-minute window:
30/20 Cal. Bike
AMRAP
20 Alt. DB Snatch 50/35lbs
10 Burpee Box Jumps 24/20”

4 min. rest

Fitness:
BB - 95/65lbs
DB - 35/20lbs
Box - 20/15”

Scaling:
Push Ups → Box Push Ups
Calories → 20/15”

Wednesday, November 21st 2018

A.
15 min. to work up to a heavy set of:
1 Power Clean + 1 Squat Clean + 2 Jerk

B.
RX:
10 min. AMRAP
5 Power Cleans 135/95lbs
5 Push Jerks 135/95lbs
5 Chest to Bar Pull Ups
10 Wall Balls 20/14lbs

Fitness:
5 Power Cleans 95/65lbs
5 Push Jerks 95/65lbs
5 Pull Ups
10 Wall Balls 14/10lbs

Olympic weightlifting class

A.
Every 90 sec. for 9 sets
1 Squat Clean with 15 sec. pause below knees + 1 Jerk, start @ 65%, go up every 2-3 sets

B.
12 min to work up to a heavy set of 2 Hang Power Snatch

C.
12 min to work up to a heavy set of 5 Snatch High Pulls

D.
10 min. easy bike or row

Thursday, November 22nd 2018

Week 9, Day 2

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

B.
Back Squat
Set 1 - 5 reps @ 65%, rest 2-3 min.
Set 2 - 5 reps @ 75%, rest 2-3 min.
Set 3 - 5 reps @ 75%, rest 2-3 min.
Set 4 - 5 reps @ 75%, rest 2-3 min.

C.
Shoulder Press
Set 1 - 5 reps @ 70%, rest 2-3 min.
Set 2 - 5 reps @ 75%, rest 2-3 min.
Set 3 - 4 reps @ 80%, rest 2-3 min.
Set 4 - 3 reps @ 85%

Friday, November 23rd 2018

A.
Beginner: Kipping pull-ups practice

Intermediate: Chest to bar pull-ups practice

Advanced: EMOM for 10 min. 3 - 7 Chest to bar pull-ups

B.
Hero WOD “JACK”
20 min. AMRAP
10 Push Press 115/75lbs
10 KB Swings 24/16kg
10 Box Jumps 24/20”

Fitness:
20 min. AMRAP
10 Push Press 95/65lbs
10 KB Swings 20/12kg
10 Box Jumps 24/20”

Saturday, November 24th 2018

A.
RX:
Teams of 2, share reps
4 Rounds
200 Double Unders
20 Squat Snatch 135/95lbs
50 Toes to bar
20 HSPU’s

Time cap 30 min.

Fitness:
Teams of 2, share reps
4 Rounds
50 Double Unders
20 Squat Snatch 95/65lbs
30 Knees tp Arms
10 1 Abmat HSPU’s

Time cap 30 min.

Sunday, November 25th 2018

A.
RX:
For time:
15 Squat Clean and Jerk 205/145lbs

Fitness:
For time:
15 Squat Clean and Jerk 155/105lbs

Time cap 5 min.

B.
RX:
For time:
30 Devil Press 50/35lbs, every minute perform 5 box jumps 30/24”

Fitness:
For time:
30 Devil Press 35/20lbs, every minute perform 5 box jumps 24/20”

Time cap 10 min. (scale as needed)

Olympic weightlifting class

A.
Every 90 sec. for 9 sets
1 Squat Snatch with 15 sec. pause below knees, start @ 65%, go up every 2-3 sets

B.
12 min to work up to a heavy set of 2 Hang Power Cleans

C.
12 min to work up to a heavy set of 4 Push Jerks

D.
10 min. easy bike or row

Oleksiy Dakhno