Week of August 20th 2018

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Monday, August 20th 2018

A.
RX:
EMOM for 30 min.
1) 15/10 Cal. Row
2) 45 Double Unders
3)15/10 Cal. Bike
4) 20s Max. Handstand Shoulder Touches Facing The Wall
5) 30s Superman Plank (15s/side)

Fitness:
EMOM for 30 min.
1) 12/8 Cal. Row
2) 30s Max. Double Unders
3)12/8 Cal. Bike
4) 20s Max. Handstand Hand-releases Facing The Wall
5) 30s Superman Plank variation (15s/side)

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.


Tuesday, August 21st 2018


RX:
A.
7 min. AMRAP
3 Bar Muscle Ups
12 Alternating Single Arm DB Snatch 50/35lbs

REST 3 MIN.

B.
7 min. AMRAP
5 C2B Pull Ups
10 DB Squats 50/35lbs

REST 3 min.

C.
7min. AMRAP
7 Pull Ups
7 DB Shoulder to Overhead 50/35lbs

Fitness:
A.
7 min. AMRAP
3 Pull Ups
12 Alternating Single Arm DB Snatch 40-35/25-20lbs

REST 3 MIN.

B.
7 min. AMRAP
5 Red Band Pull Ups
10 DB Squats 40-35/25-20lbs

REST 3 min.

C.
7min. AMRAP
7 Ring Rows
7 DB Shoulder to Overhead 40-35/25-20lbs

Wednesday, August 22nd 2018

A.
Every 2 min. for 20 min.
3 Squat Clean and Jerk, start @ 60%, go up every 2-3 sets

B.
Every 75s for 12 sets
2 Squat Snatch, start @ 60%, go up every 2-3 sets

C.
5 min. easy bike or row

Olympic weightlifting class

Week 4 of 6

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

B.
EMOM for 15 min.
1 Hang Power Snatch from below knees, start @ 60%, go up every 2-3 sets

C.
5 x 1 Snatch high pulls @ 110-115% of 1 RM Snatch

D.
15 min to work up to a heavy set of 1 Box Back Squat

E.
5 min. easy bike

Thursday, August 23rd 2018

A.
RX:
15 min. AMRAP
5 Toes to bar
10 Alternating Plank Rows 35/20lbs
10 Box Jumps 24/20”


Fitness:
15 min. AMRAP
5 Knees to Arms
10 Alternating Plank Rows 25/15lbs
10 Box Jumps 20/14”

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

Friday, August 24th 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

Saturday, August 25th 2018

A.
RX:
5 Rounds, EACH ROUND = SPRINT
18/12 Cal. Row
12 Hang Power Snatch from below knees 95/65lbs
6 Burpee Box Jumps 24/20”
REST 2 min.

Fitness:
5 Rounds, EACH ROUND = SPRINT
12/8 Cal. Row
12 Hang Power Snatch from below knees 65/45lbs
6 Burpee Box Jumps 20/14”
REST 2 min.

B.
Teams of 4, alternate with partners
10 min. AMRAP
75’ Sled Push Yellow plate/Empty sled
75’ Farmers Carry 32/24kg or 70/50lbs

Sunday, August 26th 2018

A.
RX:
EMOM for 30 min.
1) 15 Wall Balls 20/14lbs
2) 200m Run
3) 15 KB Swings 24/16kg
4) 15/10 Cal. Row
5) 5 Thrusters 135/95lbs + 5 Toes to bar

Fitness:
EMOM for 30 min.
1) 15 Wall Balls 14/10lbs
2) 200m Run
3) 15 KB Swings 20/12kg
4) 12/8 Cal. Row
5) 5 Thrusters 105/70lbs + 5 Knees to Arms

Olympic weightlifting class

Week 4 of 6

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

B.
EMOM for 15 min.
1 Hang Power Cleans from below knees, restart each rep from the floor, start @ 60%, go up every 2-3 sets

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

D.
15 min to work up to a heavy set of 1 Box Front Squat

E.
5 min. easy bike
 

Oleksiy Dakhno