Week of December 17th 2018

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Monday, December 17th 2018

Skill/Strength:

A.
Work up to a 3 RM Turkish Get Up (each side, heavier than last week’s 5 RM)

3 - 3 - 3 - 3 - 3

B.
Work up to a 3 RM Devil Press

3 - 3 - 3 - 3 - 3

C.
Work up to a 3 RM DB Thruster

3 - 3 - 3 - 3 - 3

D.
Work up to a 3 RM Single Arm DB Snatch (each side)

3 - 3 - 3 - 3 - 3

E.
5 - 10 min. easy bike

Tuesday, December 18th 2018

A.
“12 Days of Christmas”

Fitness:
1 Squat Clean and Jerk 115/75lbs
2 Burpee box jumps 24/20”
3 Box Jumps 30/24”
4 DB Manmakers 35/25lbs
5 Jumping Pull Ups
6 Ring Rows
7 Push Ups
8 KB Swings 24/16kg
9 Power Cleans 115/75lbs
10 Cal. Assault Bike
11 Front Squats 115/75lbs
12 Push Jerks 115/75lbs

RX:
1 Bar Muscle Up
2 Squat Clean and Jerk 175/115lbs
3 Strict HSPU’s
4 DB Snatch 70/50lbs (alternate every 2 reps)
5 Box Jumps 30/24”
6 Bar facing burpees
7 Chest to bar pull ups
8 Toes to bar
9 Ring Dips
10 Power Cleans 175/115lbs
11 Push Jerks 175/115lbs
12 Front Squats 175/115lbs

Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

Compare to December 18 2017 or June 26 2018

Wednesday, December 19th 2018

A.
Fitness:

For time:
15 Squat Snatch 95/65lbs
12 Squat Snatch 115/75lbs
9 Squat Snatch 135/85lbs

RX:

For time:
15 Squat Snatch 135/85lbs
12 Squat Snatch 155/105lbs
9 Squat Snatch 175/115lbs

Time cap 12 min.

B.
7 sets
25 sec. Bike (sprint)
2 min. Rest

Olympic weightlifting class

A.
6 x 3 Squat Clean and Jerk @ 75-82% of 1 RM, rest as needed

B.
5 x 4 TnG Power Snatch @ 78-82% of 1 RM Power Snatch, rest 2 min.

C.
5 x 4 Push Press @ 78-82% of 1 RM Push Press, rest 2 min.

D.
3 Sets (heavier than last week)
9 Incline DB Bench Press, rest 1 min.
9 Single Arm DB Rows, rest 2 min.

E.
5 min. easy bike

Thursday, December 20th 2018

A.
Sumo Deadlift, build up to a heavy set of 5, use straps, rest as needed

5 - 5 - 5 - 5 - 5 - 5

B.
Bench Press, build up to a heavy set of 5, rest as needed

5 - 5 - 5 - 5 - 5 - 5

C.
3 Sets
12 Incline DB Bench Press, rest 1 min.
12 Supinated Barbell Row, rest 2 min.

Friday, December 21st 2018

A.
Teams of 3, alternating rounds

9 Rounds
800/700m Row

Partner A rows 800/700m (Round 1), then Partner B rows 800/700m (Round 2) and etc. While
partner rows other two will perform synchronized EMOM:

1) 7 Synchronized DB Thrusters 50/35lbs
2) 7 Synchronized Toes to bar
3) 5 Synchronized Devil Press 50/35lbs

Fitness:
35/20lbs
Knees to Arms

Saturday, December 22nd 2018

A.
RX:

EMOM for 28 min.
1) 35 Double Unders + 5 Hang Power Clean and Jerk 135/95lbs
2) 6 Wall Walks
3) 15 Box Jumps 24/20” + 4 Bar Muscle Ups
4) REST

Fitness:

EMOM for 28 min.
1) 50 Single Skips + 5 Hang Power Clean and Jerk 95/65lbs
2) 4 Wall Walks
3) 10 Box Jumps 24/20” + 4 Jumping Bar Muscle Ups
4) REST

Sunday, December 23rd 2018

A.
RX:

Teams of 2, alternating rounds
20 Rounds
5 Burpee Box Jumps 30/24”
4 Power Snatch 115/75lbs
3 Overhead Squat 115/75lbs

Fitness:

Teams of 2, alternating rounds
20 Rounds
5 Burpee Box Jumps 24/20”
4 Power Snatch 95/65lbs
3 Overhead Squat 95/65lbs

Olympic weightlifting class

A.
5 x 2 Squat Snatch @ 82-85%, rest as needed

B.
5 x 3 TnG Power Clean @ 80-85% of 1 RM Power Clean, rest 2 min.

C.
5 x 3 Push Jerk @ 80-85% of 1 RM Push Jerk, rest 2 min.

D.
3 Sets (heavier than last week)
12 BTN Shoulder Press, rest 1 min.
12 Supinated Barbell Row, rest 2 min.

E.
5 min. easy bike

Oleksiy Dakhno