Week of December 3rd 2018

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Monday, December 3rd 2018

A.
Rope climb practice

Advanced:
Practice climbing with the vest on.

B.
RX:
For time
50 KB Swings 24/16kg
50 Over the Box jumps 24/20”
50 Wall Balls 20/14lbs
50 Push Ups
50 Deadlifts 155/105lbs
50 Single Arm KB Push Press 24/16kg

Time cap 15 min.

Fitness:
For time
50 KB Swings 20/12kg
50 Over the Box jumps 20/15”
50 Wall Balls 14/10lbs
25 Push Ups
50 Deadlifts 135/85lbs
50 Single Arm KB Push Press 20/12kg

Time cap 15 min.

Tuesday, December 4th 2018

A.
RX:
12 min. AMRAP
100 Double Unders
30 Thrusters 75/55lbs
100 Double Unders
30 Burpees
100 Double Unders
30 Hang Power Cleans 75/55lbs

Fitness:
12 min. AMRAP
90 sec. AMRAP of Double Unders
30 Thrusters 55/45lbs
90 sec. AMRAP of Double Unders
30 Burpees
90 sec. AMRAP of Double Unders
30 Hang Power Cleans 55/45lbs

B.
5 Sets
30 sec. max calories on the bike
Rest 2 min.

Wednesday, December 5th 2018

A.

Teams of 3, alternating rounds

12 Rounds
500/430m Row (sprint)

Partner A rows 500/430m (Round 1), then Partner B rows 500/430m (Round 2) and etc. While partner rows other two will perform synchronized EMOM:

0:00 - 9:00:
10 Synchronized Alternating Single Arm DB Snatches 50/35# and 35/20# for fitness.

10:00 - 19:00:
10 Synchronized Push Press 95/65lbs and 75/55lbs for fitness

20:00 - 29:00:
10 Synchronized Pull Ups (scale as needed)

@ 30:00 if not finished, then continue without an EMOM.

Olympic weightlifting class

A.
15 - 20 min. to work up to a heavy set of 2 Squat Clean and Jerk

B.
5 x 5 TnG Power Snatch @ 75-80% of 1 RM Power Snatch, rest 2 min.

C.
5 x 5 Push Press @ 75-80% of 1 RM Push Press, rest 2 min.

D.
3 Sets
12 Incline DB Bench press, rest 1 min.
12 Single Arm DB Rows, rest 2 min.

E.
5 min. easy bike

Thursday, December 6th 2018

A.
25 min. to find 1 RM Back Squat (expect to see 3-5% increase, attempt more if feeling good)
Set 1 - 5 reps @ 60%
Set 2 - 3 reps @ 70%
Set 3 - 2 reps @ 80%
Set 4 - 2 reps @ 90%
Set 5 - 1 rep @ 95%
Set 6 - 1 rep @ 103%

attempt more if feeling good

B.
Find 1 RM Shoulder press
Set 1 - 5 reps @ 60%
Set 2 - 3 reps @ 70%
Set 3 - 2 reps @ 80%
Set 4 - 2 reps @ 90%
Set 5 - 1 rep @ 95%
Set 6 - 1 rep @ 103%

attempt more if feeling good

C.
5 - 10 min. easy bike or row

Friday, December 7th 2018

A.
Push Jerk, start @ 60%, go up in weight if form is good, 15 min. time cap.
3 - 3 - 3 - 3 - 3 - 3 - 3

B.
RX:
20 min. AMRAP
10 Deadlifts 225/155lbs
15 Toes to Bar
20 Box Jumps 24/20”

Fitness:
20 min. AMRAP
10 Deadlifts 185/125lbs
15 Knees to arms
20 Box Jumps 24/20”

Toes to bar scaling: kipping knees to arms → kipping knee ups → v-sit ups → sit ups

Saturday, December 8th 2018

A.
RX:
20 Rounds
6 Wall Balls 20/14lbs
4 Ring Dips
2 Power Cleans 225/155lbs

Time cap 35 min.

Ring Dips: banded ring dips → bar dips → banded bar dips → push ups → box push ups

Sunday, December 9th 2018

A.
10 Rounds
20 Walking Lunges
20 Sit Ups
3 Wall Walks
2 Rope Climbs 15’

Time cap 30 min.

Scale as needed.

Olympic weightlifting class

A.
15 - 20 min. to work up to a heavy set of 2 Squat Snatch

B.
5 x 5 TnG Power Clean @ 75-80% of 1 RM Power Clean, rest 2 min.

C.
5 x 5 Push Jerk @ 75-80% of 1 RM Push Jerk, rest 2 min.

D.
3 Sets
12 Incline DB Bench press, rest 1 min.
12 Single Arm DB Rows, rest 2 min.

E.
5 min. easy bike

Oleksiy Dakhno