Week of May 28th 2018

_DSC0263.jpg

Monday, May 28th 2018

A.
RX:
4 Rounds of:

2 min. AMRAP
12 Wall balls 20/14lbs
12 Over the Box Jumps 24/20”
12 Shoulder to overhead 115/75lbs
Rest 2 min.
2 min. AMRAP
6 Toes to bar
6 DB Power Cleans 50/35lbs
6 Burpees over the bar
Rest 2 min.

Fitness:
4 Rounds
2 min. AMRAP
12 Wall balls 14/10lbs
12 Over the Box Jumps 20/15”
12 Shoulder to overhead 75/55lbs
Rest 2 min.
2 min. AMRAP
6 Knees to Arms
6 DB Power Cleans 35/20lbs
6 Burpees over the bar
Rest 2 min.

Tuesday, May 29th 2018

A.
“EVA”
5 Rounds
800m Run
30 KB Swings 32/24kg
30 Pull Ups

Time cap 50 min.

Fitness:
5 Rounds
800m Run
20 KB Swings 24/16kg
20 Pull Ups

Time cap 50 min.

Wednesday, May 30th 2018

A.
RX:
30 Squat Snatch 165/115lbs for time

Fitness:
30 Squat Snatch 125/85lbs for time

Time cap 15 min.

B.
Teams of 2, share reps
10 min. AMRAP
60 Box step Ups 24/20”
60 Sit Ups
60 Push Press 75/55lbs

Olympic weightlifting
Week 10 of 12, Day 1

1. Squat Snatch
2x3 @ 70 %
3x2 @ 75%

2. Power Clean + Squat Clean and Jerk
4x2 @ 75%

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

4. Push Press
4x3 heaviest possible

5. Broad jumps
3x5 max distance


Thursday,  May 31st 2018

(try to improve from last week)
A.
Kipping HSPU’s practice

OR

EMOM for 10 min.
1 - 5 Kipping Deficit HSPU’s (deficit of choice)

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


Friday, June 1st 2018

A.
A1. In 7 sets work up to a heavy set of 3 Deadlifts with straps
A2. Do 1-2 more sets of 3 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 3 Bench Press, rest 1 min. before B2
B2. In 7 sets work up to a heavy set of 3 Weighted Strict Chin Up, rest 1 min. before B1

Saturday, June 2nd 2018

A.
RX:
Teams of 2
10 Rounds
Partner A:
5 Hang Power Snatch 135/95lbs
7 Ring Dips
9 Front Squats 135/95lbs

Partner B:
400m Run

Alternate each round

Fitness:
Teams of 2
10 Rounds
Partner A:
5 Hang Power Snatch 95/65lbs
7 Bar Dips
9 Front Squats 95/65lbs

Partner B:
400m Run

Alternate each round

B. Cool down - 5 - 10 min. Easy bike or row

Sunday, June 3rd 2018

A.
In 15 min. work up to a heavy set of 5 Back Squat (try heavier than last week)

B.
RX:
Teams of 2, share reps
15 min. AMRAP
50 DB Thrusters 35-40/20-25lbs
50 KB Swings 24/16kg
100 Double Unders
50 Burpee Box Jumps 24/20”

Fitness:
Teams of 2, share reps
15 min. AMRAP
50 DB Thrusters 25/30/12-15lbs
50 KB Swings 16/12kg
50 Double Unders
50 Burpee Box Jumps 20/15”


Olympic weightlifting
Week 10 of 12, Day 2

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

2. Power Snatch
2x3 @ 70%
2x2 @ 80%

3. Clean Pulls
4x2 @ 100%

4. Box Jumps
3x10 Highest Possible
 

Oleksiy Dakhno