Week of July 23rd 2018

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Monday, July 23rd 2018

5 intervals of 4 min. work/ 3 min. rest (A-B-A-B-A)
A. 
4 min. AMRAP
10 Wall Balls 20/14lbs
5 Burpees
10 Alt. DB Snatch 50/35lbs
5 Burpees

REST 3 min.

B. 
4 min. AMRAP
15/10 Cal. Bike or Row
5 Power Clean and Jerk 135/95lbs

REST 3 min.

Fitness:
14/10lbs - MB
35/20lbs - DB
95/65lbs - BB
10/7 Cal - Bike or Row

Tuesday, July 24th 2018

A.
5 km Run

B.
5 min. Easy bike or row

Wednesday, July 25th 2018

A.
Every 75 sec. for 12 sets.
1 Squat Clean + 1 Deadlift + 1 Hang Power Clean + 1 Jerk, start @ 60%, go up every 2-3 sets

B.
Compare to April 2nd 2018

RX:
10 min. AMRAP
5 DB Clusters 50/35lbs
5 Burpees
5 C2B Pull Ups
5 Box Jumps 24/20โ€


Fitness:
10 min. AMRAP
5 DB Clusters 35/20lbs
5 Burpees
5 Pull Ups
5 Box Jumps 24/20โ€

Olympic weightlifting class

Week 6 of 6

A.
EMOM for 15 min.
1 Squat Snatch, start @ 65% go up in weight every 2- 3 sets

B.
EMOM for 8 min.
5 Power Clean @ 65-70%

C.
7x1 Snatch Deadlift @ 110 -115% of 1 RM Clean

D.
5 x 6 Box Back Squats, start @ 60% of 1 RM, rest 2 min., try heavier than last week

E.
5 min. easy bike

Thursday, July 26th 2018

A.
3 sets
150โ€™ Sled Sprint, rest as needed

B.
๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช
4 Rounds (same or heavier than last week, 3 sec. down, fast up)
10 DB Bench Press, rest 1 min.
10 DB Biceps Curls, rest 1 min.
10 DB Single Arm Rows, rest 1 min.
10 DB Lateral Raises, rest 1 min.

Friday, July 27th 2018

A.
โ€œSamanโ€
8 Rounds
13 Deadlifts 185/125lbs
17 Wall Balls 20/14lbs
400m Run

Thirty-eight-year-old Thai Navy SEAL Saman Gunan died during the operation to rescue twelve Thai schoolboys and their soccer coach from Chiang Raiโ€™s Tham Luang cave. He was delivering oxygen tanks to the trapped boys and their coach but ran out of oxygen for himself on the trip out of the cave system. Running 3.2 kilometres โ€” the distance the boys and their coaches were into the cave. each round will include 13 deadlifts, representing the 13 people that saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.

Saturday, July 28th 2018

A.
Work up to a heavy set of 3 Turkish get ups on each side

B.
EMOM for 20 min.
1 - 8 Toes to bar + 30 Double Unders
2 - 230/200m Row
3 - 8 Push Jerk 135/95lbs + 10/7 Cal. Bike
4 - Rest

Sunday, July 29th 2018

A.
15 min. to work up to a heavy set of 2 Back Squat

B.
RX:
For time:
21 - 15 - 9
Sumo Deadlift High Pull 135/95lbs
Ring Dips

Fitness:
For time:
21 - 15 - 9
Sumo Deadlift High Pull 95/65lbs
Bar Dips

Olympic weightlifting class

Week 6 of 6

A.
Every 75 sec. for 15 sets
1 Squat Clean and Jerk, start @ 65% go up in weight every 2- 3 sets

B.
EMOM for 8 min.
5 Power Snatch @ 65-70%

C.
7x1 Clean Pull @ 110 -115% of 1 RM Clean

D.
5 x 6 Box Front Squats, start @ 60% of 1 RM, rest 2 min., try heavier than last week

E.
5 min. easy bike

Oleksiy Dakhno