Week of September 17th 2018

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Monday, September 17th 2018

A.

Every 75 sec. for 9 sets

1 Power Clean + 1 Squat Clean @ 75% of 1 RM (use your heaviest ever clean #, all 9 sets to be done @ 75%, go up in weight if form is good)

B.

RX:

For time

21 - 15 - 9

Shoulder Press 95/65lbs

Push Ups

Strict Pull Ups

Time cap 15 min.

Fitness:

12 min. AMRAP

5 Shoulder Press 75/55lbs

4 Push Ups

3 Strict Chin Ups

Tuesday, September 18th 2018

A.

20 min. to find 1RM Front Squat

B.

RX:

10 min. AMRAP

20 DB Box Step Ups 24/20” 35-40/20-25lbs

20 V-Sit Ups

30s Weighted Plank 45/25lbs

Fitness:

10 min. AMRAP

20 DB Box Step Ups 20/15” 25-30/15-20lbs

20 Sit Ups

30s Weighted Plank 25/15lbs

Wednesday, September 19th 2018

RX:

A.

12 min. AMRAP

15 KB Swings 24/16kg

40 Double Unders

REST 5 MIN.

B.

12 min. AMRAP

1 - 2 - 3 - 4 - 5 - 6 - 7 - ….

Power Clean and Jerk 135/85lbs

Burpees

Fitness:

A.

12 min. AMRAP

15 KB Swings 20/12kg

80 Single Skips

REST 5 MIN.

B.

12 min. AMRAP

1 - 2 - 3 - 4 - 5 - 6 - 7 - ….

Power Clean and Jerk 95/65lbs

Burpees

Olympic weightlifting class

NEW CYCLE

Week 1 of 6, Day 1

A.

Every 75 sec. for 12 sets

2 Jerks, start @ 70%, go up every 2 - 3 sets

B.

EMOM for 12 min.

1 Squat Clean Thruster, start @ 135/95lbs, go up every 1 - 2 sets

C.

Work up to a heavy set of 2 Back Squat, then 2 x 3 @ 90% of a heavy set of 2

D.

Work up to a heavy set of 5 Shoulder Press, then 2 x 6 @ 90% of a heavy set of 5

E.

5 min. easy bike

Thursday, September 20th 2018

A.

20 min. to find 1RM Back Squat

B.

15 min. to find 1RM Shoulder Press

C.

10 min. easy bike or row

Friday, September 21st 2018

A.

RX:

For time:

50 HSPU’s

50 Deadlifts 225/155lbs

50 Over the box jumps 24/20”

50 Toes to bar

50 Wall Balls 20/14lbs

25 min. time cap

Fitness:

For time:

50 HSPU’s to 1 Abmat

50 Deadlifts 185/125lbs

50 Over the box jumps 20/15”

20 Toes to bar

50 Wall Balls 14/10lbs

25 min. time cap

B.

10 min. easy bike or row

Saturday, September 22nd 2018

A.

Teams of 3, share reps

27 min. AMRAP

60 Cal. Row

60 Bench Press 135/75lbs

60 Front Rack Forward Lunges 135/95lbs

60 Push Press 135/95lbs

Sunday, September 23rd 2018

A.

RX:

EMOM for 30 min.

1 - 250/200m Row

2 - 120’ Sled Push

3 - 15 Burpees

4 - 20/15 Cal. Bike

5 - Rest

Fitness:

EMOM for 30 min.

1 - 200/170m Row

2 - 90’ Sled Push

3 - 10 Burpees

4 - 15/10 Cal. Bike

5 - Rest

Olympic weightlifting class

NEW CYCLE

Week 1 of 6, Day 2

A.

Every 75 sec. for 12 sets

2 Squat Snatch @ 80%, go up in weight if form is good

B.

EMOM for 12 min.

2 Power Cleans + 1 Jerk @ 75%, go up in weight if form is good

C.

5 x 5 Back Squat @ 70%

D.

Work up to a heavy set of 5 Pendlay Row, then 2 x 6 @ 90% of a heavy set of 5

E.

5 min. easy bike

Oleksiy Dakhno