Week of March 12th 2018

Monday, March 12th 2018

A.
5 Rounds
30 sec. Max UB TNG Power Clean
90 sec. Rest
*add weight each set, post reps and loads (good weight to start: RX -115/75lbs, Fitness - 95/65lbs)

B.
RX:
5 Rounds
10 Deadlifts 225/155lbs
10 Push Ups
15 Wall Balls 20/14lbs
10 Push Ups
20/15 Cal. Bike or Row
Time cap 15 min.

Fitness:
5 Rounds
10 Deadlifts 185/125lbs
6/4 Push Ups
15 Wall Balls 14/10lbs
6/4 Push Ups
20/15 Cal. Bike or Row
Time cap 15 min.

Tuesday, March 13th 2018

A.
2 Rounds
1 min. Max. C2B Pull Ups
rest 3 min.

B.
2 Rounds
75 sec. Max. HSPU’s
rest 3 min.

C.
2 Rounds
1 min. Max Toes to Bar
rest 3 min.

D.
Cool down 5 -10 min. Bike or row


Wednesday, March14th 2018

A.
20 min. to find 1 RM OHS

7 - 5 - 3 - 2 - 1 - 1 - 1 - ...

B.
3 SETS, use 10 RM shoulder press weight for everything or same weight as last week, each exercise unbroken, no rest between exercises, rest 2-3 min. between sets

15 Deadlift
15 Push Press
15 Front Squat
15 Bent Over Rows


Olympic weightlifting:

A.
18 min. to work up to  a heavy set of 2 Squat Snatch

B.
7 x 3 TnG Power Clean and Jerk @ same weight as Part A (Time cap 15 min.)

C.
10 min. to work up to a heavy set of 2 Push Press

D.
3 Rounds
10 Straight Single Arm KB Rows (UB, each arm, rest as needed)
10 KB Shoulder Press (UB, rest as needed)
5-10 Strict Toes to Bar, (UB, rest as needed)

E. Cool down - 5 min. easy bike

Thursday, March 15th 2018

A.
Ring Muscle Up practice:
False Grip, False Grip Kipping Muscle Up, False Grip Strict Muscle Up

Advanced: 
7 min. AMRAP
2 UB Ring Muscle Ups


B.
30 min. Aerobic Conditioning
60 sets
20 sec. Bike or Row
10 sec. Rest

Friday, March 16th 2018

WORKOUT 18.4

For time:
21 deadlifts 225/155 lb.
21 handstand push-ups
15 deadlifts 225/155 lb.
15 handstand push-ups
9 deadlifts 225/155 lb.
9 handstand push-ups
21 deadlifts 315/205 lb.
50-ft. handstand walk
15 deadlifts 315/205 lb.
50-ft. handstand walk
9 deadlifts 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

VARIATIONS
Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups,
then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups,
then deadlift 135 lb. and bear crawl

Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups,
then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups,
then deadlift 75 lb. and bear crawl

Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb.
and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb.
and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups,
then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups,
then deadlift 105 lb. and bear crawl

Saturday, March 17th 2018

A.
RX:
3 Rounds for time
9 DB Thrusters 35/20#
9 C2B Pull Ups
9 Power Snatch 95/65lbs
Time cap 7 min.

REST 7 min.

B.
3 Rounds for time
8 DB Thrusters 45/30#
8 C2B Pull Ups
8 Power Snatch 115/75lbs
Time cap 8 min.

REST 7 min.

C.
3 Rounds for time
7 DB Thrusters 55/40#
7 C2B Pull Ups
7 Power Snatch 135/95lbs
Time cap 9 min.

Fitness:

3 Rounds for time
9 DB Thrusters 25/15#
9 Jumping C2B Pull Ups
9 Power Snatch 45/35lbs
Time cap 7 min.

REST 7 min.

B.
3 Rounds for time
8 DB Thrusters 35/20#
8 Jumping C2B Pull Ups
8 Power Snatch 75/55lbs
Time cap 8 min.

REST 7 min.

C.
3 Rounds for time
7 DB Thrusters 45/30#
7 Jumping C2B Pull Ups
7 Power Snatch 95/65lbs
Time cap 9 min.

Sunday, March 18th 2018

A.
Pistol practice
Advanced:
50 Alternating Pistols for time

B.
RX:
6 Rounds for time
12 Shoulder to Overhead 95/65lbs
12 Toes to bar
12 Box Jumps 24/20"
Time cap 18 min.

Fitness:
6 Rounds for time
12 Shoulder to Overhead 75/55lbs
12 Knee Ups
12 Box Jumps 24/20"
Time cap 18 min.

Oleksiy Dakhno