Week of August 13th 2018

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Monday, August 13th 2018

A.
Fitness:
3 Rounds
400m Run
21 KB Swings 24/16kg
21 Jumping Pull Ups

RX:
Heavy “Helen”
3 Rounds
400m Run
21 KB Swings 32/24kg
12 C2B Pull ups

Time cap 15 min.

B.
Every 90 sec. for 15 min.
1 Power Clean + 1 Hang Power Clean + 1 Jerk, add weight each set

Tuesday, August 14th 2018

On Tuesday, August 14th at 5:30 Dr. James Werner will lead a 60-minute interactive shoulder flow workshop. He will cover 2-3 high payoff self-myofascial release areas and 2-3 prehab exercises to promote mobility through stability. The workshop will finish with 1-2 shoulder exercises of your choice to work on cueing and fine tuning technique.

Dr. James Werner is a Chiropractor with an emphasis on sports performance and fixing pain with movement. In addition to chiropractic adjustments, Dr. James utilizes neurofunctional acupuncture, soft tissue modalities and a large selection of rehab exercises he has gathered from his time as a performance coach. He has trained and treated athletes from 10 years old to professionals.   

Please sign up in RhinoFit. I hope to see many of you out for this clinic because it will be very beneficial to all of you.

A.
Every 90 sec. for 15 min.
1) 6 Sumo Deadlifts, start @ 70%, add weight each set, try heavier than last week
2) 6 Front Squats, start @ 70%, add weight each set, try heavier than last week

B.
4 Rounds (add weight each set)
8 DB Bench Press + Max Push Ups, rest 1 min.
8 DB Single Arm Rows + Max Ring Rows, rest 1 min.

Wednesday, August 15th 2018

A.
10 min. to work up to a heavy set of 4 Push Press

B.
20 min. AMRAP
30 sec. Side plank R
20 Double unders
30 sec. Side plank L
20 Double Unders
30 X Mountain Climbers
20 Double Unders

Olympic weightlifting class

Week 3 of 6

A.
Every 90 sec. for 15 min.
2 x  1 Power Snatch into OHS , start @ 60%, go up every 2-3 sets

B.
Every 75 sec. for 12 sets
2 Hang Power Cleans from below knees, restart each rep from the floor, start @ 60%

C.
5 x 3 Clean high pulls @ 90-95% of 1 RM Clean

D.
15 min to work up to a heavy set of 2 Box Front Squat

E.
5 min. easy bike

Thursday, August 16th 2018

2 sets of 3 intervals of 3 min. work: 3 min. Rest, rest 6 min. between sets
A-B-C- 6 min. rest A-B-C
RX:
A.
3 min. AMRAP
40/30 Cal. Row
30 Wall Balls 20/14lbs

REST 3 min.

B.
EMOM for 3 min., each minute for reps
1) Front Squat 75/55lbs
2) Bar Facing Burpees
3) Hang Power Clean and Jerk 75/55lbs

REST 3 min.

C.
3 min. AMRAP
8 Power Snatch 75/55lbs
8 Toes to bar
8 Ring Dips

Fitness:
WB - 14/10lbs
Knees to Arms
Bar Dips

Friday, August 17th 2018

A.
EMOM for 30 min.
1) 15/10 Cal. Row
2) Sled Push
3) 15/10 Cal. Bike
4) 30’ HS Walk
5) Rest

Saturday, August 18th 2018

A.
Every 90 sec. for 15 min.
1 - 6 Sumo Deadlifts, start @ 70%, add weight each set, try heavier than last week
2 - 6 Back Squats, start @ 70%, add weight each set, try heavier than last week

B.
Every 90 sec. for 15 min.
1 - 6 Shoulder Press, start @ 70%, add weight each set, try heavier than last week
2 - 6 Weighted Strict Chin Ups, start @ 20%, add weight each set, try heavier than last week

Sunday, August 19th 2018

A.
RX:
Teams of 2, share reps
120 Cal. Row
60 Toes to bar
60 Power Clean and Jerks 95/65lbs
60 Toes to bar
60 Power Clean and Jerks 135/95lbs
60 Toes to bar
60 Power Clean and Jerks 185/135lbs
120 Cal. Row

Fitness:
Teams of 2, share reps
120 Cal. Row
60 Knees to arms
60 Power Clean and Jerks 65/45lbs
60 Knees to arms
60 Power Clean and Jerks 95/65lbs
60 Knees to arms
60 Power Clean and Jerks 13lbs
120 Cal. Row

Olympic weightlifting class

Week 3 of 6

A.
Every 90 sec. for 15 min.
1 Power Clean into Front Squat + 2 Jerks, start @ 60%, go up every 2-3 sets

B.
Every 75 sec. for 12 sets
1 Hang Power Snatch from below knees + 1 OHS start @ 60%

C.
4 x 2 Snatch high pulls @ 100-105% of 1 RM Snatch

D.
15 min to work up to a heavy set of 5 Box Back Squat

E.
5 min. easy bike
 

Oleksiy Dakhno