Week of March 26th 2018

Monday, March 26th 2018

Try to progress from last week

A.
RX:
EMOM for 30 min.
1 - 12 Alternating DB Snatch 50/35lbs
2 - 40 Double Unders
3 - 9 Deadlifts + 6 Hang Power Cleans + 3 Push Jerks 155/105lbs
4 - 10 Burpee Box Jumps 24/20”
5 - 15/10 Cal. Bike or Row

Fitness:
EMOM for 30 min.
1 - 12 Alternating DB Snatch 35/20lbs
2 - 30 sec. Max Double Unders
3 - 9 Deadlifts + 6 Hang Power Cleans + 3 Push Jerks 115/75lbs
4 - 10 Burpee over the bar
5 - 12/8 Cal. Bike or Row

Tuesday, March 27th 2018

A.
Work up to a deepest possible 1 Strict Deficit HSPU

then 

RX: 3 sets of max. unbroken strict HSPU’s (Fitness: Strict HSPU’s to 1 Abmat), rest as needed between sets

If you don’t have HSPU’s then work on progressions 

B.
Work up to 1 Rep. Max. Weighted Ring Dip (Kipping allowed)

Fitness: Weighted Bar Dips

If you don’t have Ring Dips then work on progressions

C.
RX:
10 min. AMRAP
5 DB Power Cleans 50/35lbs
5 DB Squats 50/35lbs
5 Burpees
5 Toes to Bar
5 Box Jumps 24/20”

Fitness:
10 min. AMRAP
5 DB Power Cleans 35/20lbs
5 DB Squats 35/20lbs
5 Burpees
5 Knee Ups
5 Box Jumps 24/20”

Wednesday, March 28th 2018

A.
EMOM for 15 min.
1 Hang Squat Snatch from below knees, start @ 60%, go up every 1-3 sets

B.
9 - 12 - 15 - 18 - 21
2x Walking Lunges
Pull Ups
Time cap 15 min.

C.
Cool down - 5 min. bike or row

Olympic weightlifting:

NEW CYCLE! ♥

Week 1 of 12, Day 1

1. Snatch
4x3 @ 70%, rest 90 sec. - 2 min.

2. Power Clean + Push Jerk
4x2 @ 70%, rest 90 sec.

3. Clean Pulls
4x4 @ 90%, rest 90 sec. - 2 min.

4. Front Squat
4x5 @ 70%, rest 2 min.

5. Snatch grip behind the neck press
4x5 heaviest possible, rest 2 min.

6. Box Jumps
3x10 Highest Possible, rest 2 min.

Thursday, March 29th 2018

A.
Work up to a heavy set of 4 Push Press + 1-2 sets of 4 @ 90%, time cap 15 min.

B.
Aerobic conditioning

30 min. Max. Calories on Assault Bike

OR

30 min. Max. Distance Row 

Friday, March 30th 2018

GYM CLOSED

Saturday, March 31st 2018

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

B.
5 Rounds for time
20 Wall Balls 20/14lbs
10 Power Cleans 135/95lbs
5 Ring Dips
Time cap 18 min.

Sunday, April 1st 2018

Try to progress from last week

RX:
EMOM for 30 min.
1 - 12 Deadlifts 225/155lbs
2 - 20/15 Push Ups
3 - 40 Double Unders
4 - 12 DB Hang Snatch 50/35lbs (6/arm)
5 - 17/12 Cal. Bike or row
6 - Rest

Fitness:
EMOM for 30 min.
1 - 12 Deadlifts 185/135lbs
2 - 10/7 Push Ups
3 - 30 sec. Max. Double Unders
4 - 12 DB Hang Snatch 35/20lbs (6/arm)
5 - 15/10 Cal. Bike or row
6 - Rest

Olympic weightlifting:

NEW CYCLE! ♥

Week 1 of 12, Day 2

1. Clean and Jerk, rest 90 sec. - 2 min.
3x2 @ 70%
2x2 @ 75%

2. Power Snatch, rest 90 sec.
4x3 @ 70%

3. Snatch Pulls, rest 90 sec. - 2 min.
4x4 @ 90%

4. Back Squat, rest 2 min.
4x4 @ 75%

5. Bench Press, rest 2 min.
4x5 heaviest possible

6. Broad jumps, rest 2 min.
3x10 max distance

Oleksiy Dakhno