Week of February 5th 2018

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Monday, February 5th 2018

RX:
A.
18.zero
21 - 15 - 9
Single Arm Alt. DB Snatch 50/35lbs
Lateral burpees over DB
Time cap 5 min.

REST 4 MIN.

B.
For time:
15 - 27 - 39 Wall Balls 20/14lbs
30 - 54 - 78 Double Unders
Time cap 5 min.

REST 4 MIN.

C.
3 Rounds
20 KB Swings 24/16kg
20 Box Jumps 24/20”
Time cap 7 min.

REST 4 min.

D.
3 Rounds
12 DB Thrusters 50/35lbs
9 Burpee Box Jumps 24/20”
Time cap 5 min.

E. Cool Down - Bike or row for 5 - 10 min.

Fitness:

A.
18.zero
21 - 15 - 9
Single Arm Alt. DB Snatch 35/20lbs
Lateral burpees over DB
Time cap 5 min.

REST 4 MIN.

B.
For time:
15 - 27 - 39 Wall Balls 14/10lbs
30 - 54 - 78 Single Skips
Time cap 5 min.

REST 4 MIN.

C.
3 Rounds
20 KB Swings 16/12kg
20 Box Jumps 20/15”
Time cap 7 min.

REST 4 min.

D.
3 Rounds
12 DB Thrusters 35/20lbs
9 Burpee Box Jumps 20/15”
Time cap 5 min.

E. Cool Down - Bike or row for 5 - 10 min.


Tuesday, February6th 2018

A.
Work up to a heavy set of:

4 Overhead Squat, 5-7 sets, go every 2 min.

B.
3 SETS, use 6-8RM shoulder press weight for everything, each exercise unbroken, no rest between exercises, rest 2-3 between sets

15 Straight Leg Deadlift
20 Front Rack Forward Lunges
15 Bent Over Rows
15 Push Press
15 Bar Dips (weighted if you can)
15 Back Rack Thrusters

Wednesday, February 7th 2018

A.
Ring Muscle up practice

Advanced:
3 sets of Max. UB Ring Muscle ups

B.
RX:
20 min. AMRAP
10 Toes to Bar
10 HSPU’s
10 Pistols

Fitness:
20 min. AMRAP
10 Knee Ups
10 HSPU’s to 1 abmat + 10#plate
10 Box Step ups 30/24”

Olympic weightlifting class

A.
BTN Push Jerk - work up to a heavy set of 1, go every 75 sec. for 12 sets

B.
Work up to a heavy set of
1 Squat Clean +1 Hang Squat Clean + 2 Jerks

C.
Work up to a heavy set of 2 Hang Power Snatch (from below knees, go every 75 sec.for 15 min.)

D.
Snatch Deadlift 4 x 7 245/165lbs, rest 60 sec.

E.
Cool Down - 10 min. easy run, bike or row

Thursday, February 8th 2018

A.
2 Rounds, each scenario = sprint, modify each exercise as needed:

15/10 Cal Bike + 20 Burpee Box Jumps 24/20” + 15/10 Cal. Bike
rest as needed

10 DB Power Cleans 50/35lbs + 6 Bar Muscle Ups + 10 DB Power Cleans
rest as needed

20 Single Arm DB Shoulder to overhead R + 50 Double Unders + 20 Single Arm DB Shoulder to overhead L
rest as needed

Friday, February 9th 2018
A.
Every 75 sec. for 12 sets

3 Hang Power Cleans

B.
4 x 10 Front Squat 40-50%, tempo 2020, rest 40 sec.
*tempo 2020 - 2 seconds down, 2 seconds up, the key is not to stop and rest at any point during the set, focus on maintaining continuous motion

C.
4 x 10 Push Press 40-50%. Tempo 40x1, rest  40 sec.
*tempo 40x1 - 4 seconds down, x as fast as possible up, 0 sec. rest on the shoulders, 1 sec rest overhead

How to read tempo?
First number - lowering of the weight or exercise.
Second number - amount of time to hold the weight/pause at the bottom of the exercise.
Third number - raising of the exercise or weight. x - as fast as possible, i.e. explosive.
Fourth number - amount of time to hold the weight/pause at the top of the exercise.

Saturday, February 10th 2018

Team throwdown

Sunday, February 11th 2018

A.
RX:
20 min. AMRAP
8 Overhead Backward Lunges 95/65lbs
8 Bar Facing Burpees
8 Overhead Backward Lunges 95/65lbs
8 Chest to bar pull ups

*this is a modified 16.1

Fitness:
20 min. AMRAP
8 Overhead Backward Lunges 45/35lbs
8 Bar Facing Burpees
8 Overhead Backward Lunges 45/35lbs
8 Jumping Pull Ups

B.
Cool down - 5 - 10 min. Easy bike or row

Olympic weightlifting class

A.
BTN Push Jerk - work up to a heavy set of 1, go every 75 sec. for 12 sets

B.
EMOM for 16 min., gp up in weight every 2 sets:
1 Squat Snatch

C.
1 min. Max Power Clean and Jerks @ 185/135lbs

Rest 4 min

1 min. Max Power Clean and Jerks @ 185/135lbs

D.
Clean Grip Deadlift 4 x 7 295/195lbs, rest 1 min.

E.
Cool Down - 10 min. easy run, bike or row
 

Oleksiy Dakhno