Week of September 24th 2018

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Monday, September 24th 2018

Bring hand protection! :)

RX:

A.

12 min. AMRAP

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 -...

Chest-to-bar Pull-ups

DB Thrusters 35-40/20-25lbs

REST 6 min.

B.

12 min. AMRAP

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 -...

Toes-to-bar

Single Arm DB Snatch 65-70/45-50lbs

Fitness:

A.

12 min. AMRAP

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 -...

Pull-ups

Barbell thrusters 65/45lbs

REST 6 min.

B.

12 min. AMRAP

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 -...

Knees-to-arms

Single Arm DB Snatch 45-50/30-35lbs

Tuesday, September 25th 2018

Week 1, Day 1

A.

Back Squat

Set 1 - 10 reps @ 60%, rest 2 min.

Set 2 - 8 reps @ 70%, rest 2 min.

Set 3 - 6 reps @ 75%, rest 2 min.

Set 4 - 4 reps @ 80%

B.

Front Squat

Set 1 - 5 reps @ 60%, rest 90 sec.

Set 2 - 5 reps @ 70%, rest 90 sec.

Set 3 - 5 reps @ 70%, rest 90 sec.

Set 4 - 5 reps @ 70%

C.

RX:

10 min. AMRAP

10 Shoulder Press 95/65lbs

L - Sit Accumulate 30 sec.

Fitness:

RX:

10 min. AMRAP

10 Shoulder Press 75/55lbs

L - Sit Tuck progression 20 sec.

Wednesday, September 26th 2018

A.

20 min. AMRAP

5 Hang Power Cleans 135/85lbs

5 Push Jerks 135/85lbs

5 Burpee Box Jumps 24/20”

35 Double Unders

B.

Work up to a heavy set of 2 Power Clean and Jerk for the remainder of the class.

Olympic weightlifting class

NEW CYCLE

Week 2 of 6, Day 1

A.

Every 75 sec. for 12 sets

1 Hang Squat Snatch + 1 Hang Squat Snatch from below knees @ 80%, go up in weight if form is good

B.

EMOM for 12 min.

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

C.

5 x 3 Snatch balance @ 75% of 1RM Snatch

*add weight if form is good

D.

5 min. easy bike

Thursday, September 27th 2018

Week 1, Day 2

A.

Back Squat

Set 1 - 10 reps @ 60%, rest 2 min.

Set 2 - 8 reps @ 65%, rest 2 min.

Set 3 - 8 reps @ 70%, rest 2 min.

Set 4 - 8 reps @ 75%

B.

Front Squat

Set 1 - 5 reps @ 60%, rest 90 sec.

Set 2 - 5 reps @ 65%, rest 90 sec.

Set 3 - 5 reps @ 70%, rest 90 sec.

Set 4 - 5 reps @ 70%

C.

Shoulder Press

Set 1 - 10 reps @ 60%, rest 90 sec.

Set 2 - 8 reps @ 65%, rest 90 sec.

Set 3 - 8 reps @ 70%, rest 90 sec.

Set 4 - 8 reps @ 75%

Friday, September 28th 2018

A.

Sumo Deadlift (each rep from the dead stop, lower each rep down to the floor, use straps)

Set 1 - 10 reps @ 65%, rest 2 min.

Set 2 - 8 reps @ 65%+, rest 2 min.

Set 3 - 8 reps @ 65%+, rest 2 min.

Set 4 - 8 reps @ 65%+

B.

RX:

For time:

1000m Row

50 Hang Power Snatch 75/55lbs

30 Deficit HSPU’s

Time cap 15 min.

Fitness:

For time:

1000m Row

50 Hang Power Snatch 55/35lbs

30 HSPU’s

*men: two blue plates on each side and 1 abmat in between.

women: blue + green plate on each side and 1 abmat in between.

scale as needed.

Deficit HSPU’s → HSPU’s → 1 Abmat HSPU’s → Bar Dips

Saturday, September 29th 2018

NO CLASSES

12:00pm

6TH ANNUAL BURPEES FOR BREATH CHALLENGE

7 min. AMRAP of Burpees

SIGN UP

Sunday, September 30th 2018

EMOM for 28 min.

1 - 8 HSPU’s + 8 Box Jumps 24/20”

2 - 20/15 Cal. Row

3 - 8 DB Bench Press 50/35lbs + 8 Push Ups

4 - REST

Olympic weightlifting class

NEW CYCLE

Week 2 of 6, Day 2

A.

Every 75 sec. for 12 sets

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

B.

EMOM for 12 min.

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

C.

Work up to a heavy set of 2 Snatch Balance

D.

5 min. easy bike

Oleksiy Dakhno