Week of April 30th 2018

Monday, April 30th 2018

A.
Work up to a deepest possible 5 Strict Deficit HSPU’s


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

B.
Work up to a 5 Rep. Max. Weighted Ring Dip (Kipping allowed)

Fitness: Weighted Bar Dips

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

C.
RX:
For time:
30 - 20 - 10
Alt. DB Snatch 50/35lbs
3x Bicycle Kicks (90 - 60 - 30, alt. opposite elbow to knee, must touch together, extend leg every time)

Fitness:
For time:
30 - 20 - 10
Alt. DB Snatch 35/20lbs
3x Bicycle Kicks (90 - 60 - 30, alt. opposite elbow to knee)

Tuesday, May 1st 2018

A.
5 x 6 Bench Press @ 70%, rest 2 min. between sets

B.
5 x 6 Weighted Chin ups @ 20-25%, rest 2 min. between sets

C.
“FLIGHT SIMULATOR”
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

Time cap 15 min.

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.

Fitness:
12 min. EMOM
25 sec. max double unders
35 sec. Rest

Wednesday, May 2nd 2018

A.
Kipping Pull Up practice

Intermediate:
EMOM for 10 min.
4 Kipping Pull Ups

Advanced:
Operation “No chicken wing muscle-ups”
6 x 3 Kipping Pull Up to stomach, rest as needed between sets

B.
RX:
20 min. AMRAP
5 Push Press 135/95lbs
7 Front Squats 135/95lbs
9 KB Swings 32/24kg
400m Run

Fitness:
20 min. AMRAP
5 Push Press 95/65lbs
7 Front Squats 95/65lbs
9 KB Swings 24/16kg
400m Run

Weightlifting class

Week 6 of 12, Day 1

1. Hang Snatch from mid thigh
2x3 @ 70%
3x2 @ 80%

2. Power Clean + Push Jerk
4x2 @ 75%

3. Clean Pulls
5x3 @ 100%

4. Back Squat
2x3 @ 65%
2x2 @ 75%
1x1 @ 85%
1x1 @ 90%
1x1 @ 90+%
1x1 @ 90++%
1x1 @ 90+++%

5. Strict Pull Ups
2xME

6. Box Jumps
3x10 Highest Possible

Thursday, May 3rd 2018

A.
20 min. to work up to a heavy
1 Power Snatch

B.
4 Rounds, start where you left off
2 min. AMRAP
5 Power Snatch 95/65lbs
5 Burpees
2 min. Rest

Friday, May 4th 2018

A.
RX:
20 min. AMRAP
8 Toes to bar
10 Single Arm DB Hang Clean and Jerks 50/35lbs (5/5)
14/12 Cal. Row or Bike

Fitness:
20 min. AMRAP
8 Knee ups
10 Single Arm DB Hang Clean and Jerks 35/20lbs (5/5)
14/12 Cal. Row or Bike

B.
RX:
For time:
15 Squat Cleans 225/155lbs

Time cap 5 min.

Fitness
For time:
15 Squat Cleans 165/115lbs

Time cap 5 min.

Saturday, May 5th 2018

A.
In 15 min. work up to a heavy set of 3 Push Press

B.
For time, share reps, one person working at a time, run together
800m Run
100 DB Power Cleans 50/35lbs
50 Ring Dips
100 Box Jumps 24/20”
800m Run

21 min. time cap

Sunday, May 6th 2018

A.
In 15 min. work up to a heavy set of 3 Back Squat

B.
Teams of 2, alternating rounds
20 min. AMRAP
10 DB Shoulder to overhead 50/35lbs
10 Power Cleans 135/95lbs
20/15 Cal. Bike or Row

Weightlifting class

Week 6 of 12, Day 2

1. Clean and Jerk
2x2 @ 70%
3x2 @ 80%

2. Power Snatch
2x3 @ 65%
2x2 @ 75%
1x1 @ 85%
1x1 @ 90%
1x1 @ 90+%
1x1 @ 90++%
1x1 @ 90+++%

3. Clean Pulls
4x4 @ 90%

4. Front Squat
4x5 @ 75%

5. Strict Press
4x5 heaviest possible

6. Broad jumps
3x6
 

Oleksiy Dakhno