Week of May 7th 2018

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Monday, May 7th 2018

A.
5 Rounds for time
800m Run
15 Thrusters 75/55lbs
15 Pull Ups
15 KB Swings 24/16kg

Time cap 40 min.

Compare to May 9 2017

Tuesday, May 8th 2018

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

B.
5 x 6 Bench Press @ 70%, or 5-10lbs heavier than last week, rest 2 min. between sets

C.
5 x 6 Weighted Chin ups @ 20-25%, or 2-5lbs heavier than last week, rest 2 min. between sets


Wednesday, May9th 2018

A.
Work up to a deepest possible 4 Strict Deficit HSPU’s


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

B.
Work up to a 4 Rep. Max. Weighted Ring Dip (Kipping allowed)

Fitness: Weighted Bar Dips

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

C.
RX:
21 - 15 -9
DB Power Cleans 50-55/35-40lbs
4x Bicycle Kicks (84 - 60 - 36, alt. opposite elbow to knee, must touch together, extend leg every time)

Fitness:
21 - 15 -9
DB Power Cleans 35-40lbs/20-25lbs
4x Bicycle Kicks (84 - 60 - 36, alt. opposite elbow to knee, must touch together, extend leg every time)

Weightlifting class

Week 7 of 12, Day 1

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

2. Power Clean
2x3 @ 70%
3x2 @ 80%

3. Clean Pulls
4x3 @ 100%

4. Back Squat
4x5 @ 70%

5. Push Press
4x4 @ 70%

6. Box Jumps
3x10 Highest Possible

Thursday, May 10th 2018

A.
20 min. to work up to a heavy set of
3 Squat Clean and Jerk

B.
RX:
4 Rounds, each for time, start where you left off
2 min. AMRAP
5 Push Jerk 135/95lbs
5 Box Jumps 24/20”
5 Toes to bar
2 min. Rest

Fitness:
4 Rounds, each for time, start where you left off
2 min. AMRAP
5 Push Jerk 105/70lbs
5 Box Jumps 20/15”
5 V-Sit ups
2 min. Rest

Friday, May 11th 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
100 Double Unders
80 Single Arm DB Hang Snatches 40-45/25-30lbs (alternate as you wish)
60 Wall Balls 20/14lbs
40 Single Arm Push Press 40-45/25-30lbs (alternate as you wish)
20 Overhead Squat 115/75lbs

Fitness:
20 min. AMRAP
200 Single Skips
80 Single Arm DB Hang Snatches 30-35/20-25lbs (alternate as you wish)
60 Wall Balls 14/10lbs
40 Single Arm Push Press 30-35/20-25lbs (alternate as you wish)
20 Overhead Squat 75/55lbs

Saturday, May 12th 2018

A.
10 min. work up to a heavy set of 2 Push Press

B.
RX:
Teams of 2, share reps, one person at a time
100 Cal. Row or Bike
50 Power Clean and Jerk 135/95lbs
100 Cal. Row or Bike
50 Ring Dips
50 HSPU’s
100 Over the box jumps 24/20”

21 min. time cap

Fitness:
Teams of 2, share reps, one person at a time
100 Cal. Row or Bike
50 Power Clean and Jerk 95/65lbs
100 Cal. Row or Bike
50 Ring Dips w/red band
50 HSPU’s to 1 abmat
100 Over the box jumps 20/15”

21 min. time cap

Sunday, May 13th 2018

A.
In 15 min. work up to a heavy set of 3 Back Squat (try heavier than last week)
B.
RX:
Teams of 2, share reps
12 min. AMRAP
30 KB Swings 32/24kg
30 Toes to bar

Fitness:
Teams of 2, share reps
12 min. AMRAP
30 KB Swings 24/16kg
30 Knees to arms

Weightlifting class

Week 7 of 12, Day 2

1. Clean and Jerk
2x2 @ 70%
2x2 @ 80%
2x1 @ 90%

2. Power Snatch
4x3 @ 75%

3. Snatch Pulls
4x3 @ 95%

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

5.
Over the box jumps
10 x 1, highest possible

Oleksiy Dakhno