Week of May 21st 2018

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Tuesday, May 22nd 2018

Week 9

A.
A1. In 6 sets work up to a heavy set of 4 Deadlifts with straps
A2. Do 1-2 more sets of 4 reps @ 100% of A1
Time cap 20 min.

B. Alternate between B1 and B2
B1. In 7 sets work up to a heavy set of 4 Bench Press, rest 1 min. before B2
B2. In 7 sets work up to a heavy set of 4 Weighted Strict Chin Up, rest 1 min. before B1

Wednesday, May 23rd 2018

A.
Kipping HSPU’s practice

OR

Work up to  a deepest possible set of 5 Kipping HSPU’s

B.
Bar Muscle Up practice

OR

EMOM for 10 min.
1-5 Bar Muscle Ups

C.
Double Unders practice

OR 

EMOM for 10 min.
15 - 40 Double Unders


Olympic weightlifting


Week 9 of 12, Day 1

1. Squat Snatch
2x3 @ 70%
2x2 @ 80%
2x1 @ 90%

2. Jerk
4x3 @ 70%

3. Back Squat
2x4 @ 70%
2x3 @ 80%

4. BTN Shoulder Press
4x4 heaviest Possible

5. Box Jumps
3x10 Highest Possible


Thursday, May24th 2018

A.
Test
5 KM Run for time.
Must be performed here at the gym

B.
10 min. Easy bike or Row

Friday, May 25th 2018

A.
RX:
For time
30 Power Clean and Jerk 185/135lbs

Fitness:
For time
30 Power Clean and Jerk 135/95lbs

Time cap 15 min.

B.
RX:
Teams of 2, share reps
10 min. AMRAP
30 Wall balls 20/14lbs
30 Toes to bar

Fitness:
Teams of 2, share reps
10 min. AMRAP
30 Wall balls 14/10lbs
30 Knees to arms

Saturday, May 26th 2018

A.
15 to work up to  a heavy set of 3 Split Jerk

B.RX
Teams of 2, share reps
15 min. AMRAP
60 Double Unders
20 DB Power Snatch 70/50lbs
10 Ring Dips

Fitness:
Teams of 2, share reps
15 min. AMRAP
20 Double Unders
20 DB Power Snatch 50/35lbs
10 Bar Dips

Sunday, May 27th 2018

A.
In 15 min. work up to a heavy set of 5 Back Squat

B.
RX:
3 Rounds for time
400m Run
15 Hang Power Cleans 95/65lbs
15 Front Squats 95/65lbs

Fitness:
3 Rounds for time
400m Run
15 Hang Power Cleans 75/55lbs
15 Front Squats 75/55lbs

Olympic weightlifting


Week 9 of 12, Day 2

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


2. Power Snatch
4x3 @ 75%


3. Clean Pulls
4x3 @ 100%


4. Box Jumps
3x10 Highest Possible

Oleksiy Dakhno