Week of July 3rd 2018

HAPPY CANADA DAY!

HAPPY CANADA DAY!

Tuesday, July 3rd 2018

A.
15 min to work up to a heavy set of 9 DB Bench Press

B.
“The Chief”
5 Rounds
3 min. AMRAP
3 Power Cleans 135/95lbs
6 Push Ups
9 Air Squats
1 min. Rest
*start where you left off

Wednesday, July 4th 2018

A.
EMOM for 15 min.
1 Hang Power Snatch, add weight every 2-3 sets, compare to June 13th 2018

B.
RX:
Every 3 min. for 15 min.
12 Deadlift 225/155lbs
10 Alt. DB Snatch 50/35lbs
8 Bar Facing Burpees

Fitness:
Every 3 min. for 15 min.
12 Deadlift 175/125lbs
10 Alt. DB Snatch 35/20lbs
8 Burpees over the bar

Olympic weightlifting class

New cycle

Week 3 of 6

A.
Every 90 sec. for 12 sets
2 Squat Clean and Jerk, start @ 65% go up in weight every 2- 3 sets

B.
EMOM for 10 min.
4 Power Snatch @ 65-70%

C.
4 x 8 Box Front Squats, start @ 60% of 1 RM, rest 2 min., try heavier than last week

D.
4x2 Clean Pulls @ 105% of 1 RM Clean

E.
5 min. easy bike

Thursday, July 5th 2018

A.
“Jack”
20 min. AMRAP
10 Push Press 115/75lbs
10 KB Swings 24/16kg
10 Box Jumps 24/20”

Fitness:
20 min. AMRAP
10 Push Press 75/55lbs
10 KB Swings 16/12kg
10 Box Jumps 20/15”

B.
Cool down - 5-10 min. Bike or row

Friday, July 6th 2018

A.
In 15 min. work up to a heavy set of 3 Front Squat with tempo, 6 sec. down, fast up

B.
RX:
20 min. AMRAP
1 Squat Snatch 185/135lbs
3 Weighted Strict Chin Ups 20/10lbs
5 Ring Dips

Fitness:
20 min. AMRAP
1 Squat Snatch 135/95lbs
2 Strict Chin Ups
3 Ring Dips

Saturday, July 7th 2018

A.
RX:
3 Rounds
800m Run
21 Power Cleans 95/65lbs
400m Run
15 C2B Pull Ups
200m Run
9 Burpee Box Jumps 24/20”

Fitness:
3 Rounds
800m Run
21 Power Cleans 75/55lbs
400m Run
15 Pull Ups
200m Run
9 Burpee Box Jumps 20/15”

Sunday, July 8th 2018
A.
15 min. to work up to a heavy set of 7 Back Squat

B.
RX:
EMOM fo 20 min.
1 - 10 Deadlift 225/155lbs + 5 Box Jumps 30/24”
2 - 16 weighted Box Step Ups 35/20lbs (8/side)
3 - KB Farmers Carry 32/24kg
4 - Sled Push
5 - 50 sec. weighted plank 45/35lbs

Fitness:
EMOM fo 20 min.
1 - 10 Deadlift 185/135lbs + 5 Box Jumps 24/20”
2 - 16 Weighted Box Step Ups 20/15lbs (8/side)
3 - KB Farmers Carry 24/16kg
4 - Sled Push
5 - 50 sec. weighted plank 15/10lbs

Olympic weightlifting class

New cycle

Week 3 of 6

A.
Every 90 sec. for 12 sets
2 Squat Snatch, start @ 65% go up in weight every 2- 3 sets

B.
EMOM for 10 min.
4 Power Cleans @ 65-70%

C.
4 x 8 Box Back Squats, start @ 60% of 1 RM, rest 2 min., try heavier than last week

D.
4x2 Snatch Grip Deadlift @ 105% of 1 RM Snatch

E.
5 min. easy bike
 

Oleksiy Dakhno