Week of July 9th 2018

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Monday, July 9th 2018

A.
Every 75 sec. for 15 min.
2 Power Clean + 1 Squat Clean, start @ 60%, go up every 2 - 3 sets

B.
RX:
12 min. AMRAP
30 Wall Balls 20/14lbs
30 Shoulder to overhead 75/55lbs
30 Wall Balls 20/14lbs
30 Shoulder to overhead 135/95lbs
30 Wall Balls 20/14lbs
30 Shoulder to overhead 165/115lbs
30 Wall Balls 20/14lbs
AMRAP Shoulder to overhead 205/145lbs

Fitness:
30 Wall Balls 14/10lbs
30 Shoulder to overhead 75/55lbs
30 Wall Balls 14/10lbs
30 Shoulder to overhead 95/65lbs
30 Wall Balls 14/10lbs
30 Shoulder to overhead 115/75lbs
30 Wall Balls 14/10lbs
AMRAP Shoulder to overhead 135/95lbs

Tuesday, July 10th 2018

A.
RX:
For time
120 Double Unders
30 Toes to bar
100 Double Unders
25 Toes to Bar
80 Double Unders
20 Toes to bar
60 Double Unders
15 Toes to bar
40 Double Unders
10 Toes to bar

Time cap 15 min

B.
Fitness:
1 min. Double Unders
20 Underhand Grip Knees to Arms
1 min. Double Unders
16 Underhand Grip Knees to Arms
1 min. Double Unders
12 Underhand Grip Knees to Arms
1 min. Double Unders
8 Underhand Grip Knees to Arms
1 min. Double Unders
4 Underhand Grip Knees to Arms

Time cap 15 min

B.
πŸ’ͺπŸ’ͺπŸ’ͺ
3 Rounds (3 sec. down, fast up on each)
10 DB Bench Press, rest 1 min.
10 DB Biceps Curls, rest 1 min.
10 DB Lateral Raises, rest 1 min.

Wednesday, July 11th 2018

RX:
A.
5 Rounds
200m Run
12 Deadlifts 185/135lbs
9 DB Thrusters 50/35lbs
6 Over the box burpees 24/20”

Time cap 15 min.

B.
5 Rounds
200m Run
12 Over the box jumps 24/20”
9 Hang Power Snatch 115/75lbs
6 Strict HSPU’s

Time cap 15 min.

Fitness:
A.
5 Rounds
200m Run
12 Deadlifts 135/95lbs
9 DB Thrusters 35/20lbs
6 Over the box burpees 20/15”

Time cap 15 min.

B.
5 Rounds
200m Run
12 Over the box jumps 20/15”
9 Hang Power Snatch 75/75lbs
6 Strict HSPU’s to 1 Abmat

Time cap 15 min.

Olympic weightlifting class

New cycle

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

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

E.
5 min. easy bike

Thursday, July 12th 2018

A.
RX:
5 Rounds
2 min. 35/22 Cal. Row
2 min. 35/22 Cal Bike
2 min. 400m Run
2 min. rest

Fitness:
5 Rounds
2 min. 20/15 Cal. Row
2 min. 20/15 Cal Bike
2 min. 400m Run
2 min. Rest

Friday, July 13th 2018

A.
In 15 min. work up to a heavy set of 5 Front Squat with tempo, 3 sec. down, 1 sec. pause at the bottom, fast up

B.
RX:
20 min. AMRAP
21 - 15 - 9
Power Clean 135/95lbs
Ring Dips
3 Rounds
400m Run
21 KB Swings 24/16kg
12 Ring Dips

Fitness:
20 min. AMRAP
21 - 15 - 9
Power Clean 95/65lbs
Bar Dips
3 Rounds
400m Run
21 KB Swings 16/12kg
12 Bar Dips

Saturday, July 14th 2018

A.
RX:
400m Run
20 DB Walking Lunges 50/35lbs
400m Run
20 DB Push Press 50/35lbs
400m Run
20 DB Squats 50/35lbs
400m Run
20 Alt DB Snatch 50/35lbs
400m Run
20 DB Clean and Jerk 50/35lbs
400m Run
20 DB Thrusters 50/35lbs
400m Run
20 DB OH Walking Lunges 50/35lbs (10/side)

Fitness:
A.
RX:
400m Run
20 DB Walking Lunges 35/20lbs
400m Run
20 DB Push Press 35/20lbs
400m Run
20 DB Squats 35/20lbs
400m Run
20 Alt DB Snatch 35/20lbs
400m Run
20 DB Clean and Jerk 35/20lbs
400m Run
20 DB Thrusters 35/20lbs
400m Run
20 DB OH Walking Lunges 35/20lbs (10/side)

Sunday, July 15th 2018

A.
15 min. to work up to a heavy set of 7 Back Squat (try heavier than last week)

B.
Same as Tuesday, but with extra round, you do want to do it again πŸ’ͺπŸ’ͺπŸ’ͺ
4 Rounds (3 sec. down, fast up on each)
10 DB Bench Press, rest 1 min.
10 DB Biceps Curls, rest 1 min.
10 DB Lateral Raises, rest 1 min.

Olympic weightlifting class

New cycle

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

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

E.
5 min. easy bike
Β 

Oleksiy Dakhno