Week of April 2nd 2018

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Monday, April 2nd 2018

A.
Work up to a deepest possible 2 Strict Deficit HSPU’s

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 Strict HSPU’s then work on progressions 

B.
Work up to a 2 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 Clusters 50/35lbs
5 Burpees
5 C2B Pull Ups
5 Box Jumps 24/20”


Fitness:
10 min. AMRAP
5 DB Clusters 35/20lbs
5 Burpees
5 Pull Ups
5 Box Jumps 24/20”

Tuesday, April 3rd 2018

A.
RX:
EMOM for 30 min.
1 - 12 Single Arm DB Hang Clean and Jerk 50/35lbs (6+6)
2 - 40 Double Unders
3 - 7 Hang Power Cleans + 5 Push Jerks 155/105lbs
4 - 10 Lateral Burpee over the Box 24/20”
5 - 15/10 Cal. Bike or Row

Fitness:
EMOM for 30 min.
1 - 12 Single Arm DB Hang Clean and Jerk 35/20lbs (6+6)
2 - 30 sec. Max Double Unders
3 - 7 Hang Power Cleans + 5 Push Jerks 115/75lbs
4 - 12 Lateral Burpee over the bar
5 - 12/8 Cal. Bike or Row


Wednesday, April4th 2018

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

B.
Bike or Row
Total 28 min.
4 Rounds of:
2 min. - moderate pace
30 sec. - very easy pace
90 sec. - moderate hard pace
30 sec. - very easy pace
1 min. -  hard pace
30 sec. - very easy pace
30 sec. - very hard pace
30 sec. - very easy pace

*notice that there is no easy and moderate easy pace ;)

Olympic weightlifting class:

NEW CYCLE!

Week 2 of 12, Day 1


1. Hang Snatch from mid thigh
2x3 @ 70%
3x2 @ 75%

2. Jerk
4x2 @ 70%

3. Front Squat
2x4 @ 70%
2x3 @ 75%

4. Deadlift
4x5 @ 90% of 1rm Clean


5. Strict Press
4x5 heaviest possible


6. Box Jumps
3x10 Highest Possible


Thursday, April5th 2018

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

B.
RX:
For time:
3 - 6 - 9 - 12 - 15 - 18
Toes to Bar
Overhead Squat 95/65lbs
Time cap 12 min.

Fitness:
For time:
3 - 6 - 9 - 12 - 15 - 18
Knee Ups
Overhead Squat 65/45lbs
Time cap 12 min.

Friday, April 6th 2018

A.
4 x 8 Deadlift with straps @ 62.5 - 65%, rest 2 min.

B.
4 x 8 Bench Press @ 62.5 - 65%, rest 2 min.

C.
4 x 8 Weighted Chin ups, rest 2 min.

D. 
Cool down - 5 -10 min. easy bike or row

Saturday, April 7th 2018

A.
Work up to a heavy set of 3 Push Press + 1-2 sets of 3 @ 90%, time cap 15 min.

B.
RX:
15 min. AMRAP
20 Walking Lunges
10 KB Swings 24/16kg
5 Ring Dips

Fitness:
15 min. AMRAP
20 Walking Lunges
10 KB Swings 16/12kg
5 Bar Dips

Sunday, April 8th 2018

A.
RX:
Every 2 min. for 30 min.
1st (0:00 - 1:59) - 10 Deadlifts 225/155lbs + 10 HSPU’s
2nd (2:00 - 3:59) - 40 Double Unders + 15/10 Cal. Bike
3rd (4:00 - 5:59) - 15/10 Cal. Row + 10 Hang Power Snatch 95/65lbs 

Fitness:
Every 2 min. for 30 min.
1st (0:00 - 1:59) - 10 Deadlifts 185/135lbs + 10 HSPU’s to 1 abmat
2nd (2:00 - 3:59) - 30 sec. max double unders + 15/10 Cal. Bike
3rd (4:00 - 5:59) - 15/10 Cal. Row + 10 Hang Power Snatch 65/45lbs 

Olympic weightlifting class:

NEW CYCLE!

Week 2 of 12, Day 2

1. Clean & Jerk
2x3 @ 65%
2x2 @75%
1x1 @ 85%
1x1 @ 90%
1x1 @ 90+%
1x1 @ 90+%

2. Hang Power Snatch
4x3 @ 70%

3. Snatch Pulls
4x3 @ 100%

4. Back Squat
4x5 @ 70%

5. Snatch grip behind the neck press
4x5 heaviest possible

6. Broad jumps
3x10 max distance
 

Oleksiy Dakhno