Week of October 1st 2018

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Monday, October 1st 2018

Week 2, Day 1

A.

Back Squat

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

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

Set 3 - 6 reps @ 70%, rest 2 min.

Set 4 - 6 reps @ 75%, rest 2 min.

Ste 5 - 6 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 @ 75%, rest 90 sec.

Set 4 - 5 reps @ 75%

C.

RX:

10 min. AMRAP

5 Shoulder Press 115/75lbs

5 Box Jumps 36/30”

L - Sit, accumulate 15 sec.

Fitness:

10 min. AMRAP

5 Shoulder Press 95/65lbs

5 Box Jumps 24/20”

L - Sit Tuck progression, accumulate 15 sec.

Tuesday, October 2nd 2018

A.

2 sets of 4 intervals of 2 min. work : 2 min. recovery, rest 6 minutes between sets

RX:

2 min. AMRAP

5 KB Swings 32/24kg

5 C2B Pull Ups

5 Power Cleans 115/75lbs

5 Shoulder to overhead 115/75lbs

5 Over the box burpees 24/20”

5 Alternating DB Snatch 70/50lbs

AMRAP Calories on the Bike

Fitness:

2 min. AMRAP

5 KB Swings 24/16kg

5 Pull Ups

5 Power Cleans 95/65lbs

5 Shoulder to overhead 95/65lbs

5 Bar facing burpees

5 Alternating DB Snatch 50/35lbs

AMRAP Calories on the Bike

*start over each time. Move at a challenging but steady/repeatable pace. Your goal is to get calories on the assault bike on each interval.

Compare to August 10, 2018

Wednesday, October 3rd 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 - 10 reps @ 65%+, rest 2 min.

Set 3 - 10 reps @ 65%+, rest 2 min.

Set 4 - 10 reps @ 65%+

B.

RX:

For time

50/35 Cal. Row

50 Walking Lunges

50 Ring Dips

50 Walking Lunges

50/35 Cal. Row

Time cap 15 min.

Fitness:

For time

50/35 Cal. Row

50 Walking Lunges

50 Bar Dips

50 Walking Lunges

50/35 Cal. Row

Time cap 15 min.

Olympic weightlifting class

Week 3 of 6, Day 1

A.

Every 75 sec. for 9 sets

2 Jerks with 2 sec. pause in the dip, start @ 70%, go up every 2 - 3 sets

B.

Every 75 sec. for 9 sets

2 Squat Clean Thruster + 1 Thruster, start @ 155/105lbs, go up every 1 - 2 sets

C.

Every 90 sec. for 9 sets

1 Power Snatch + 2 Snatch Balance, 65% - 85% of 1RM Snatch

D.

5 min. easy bike

Thursday, October 4th 2018

A.

Every 75 sec. for 9 sets

1 Hang Power Snatch + 1 Hang Squat Snatch @ 80%, add weight if form is good

B.

RX:

10 min. AMRAP

9 HSPU’s

35 Double Unders

Fitness:

10 min. AMRAP

9 1-Abmat HSPU’s

20 Double Unders

Friday, October 5th 2018

Week 2, 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 2 min.

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

Set 3 - 6 reps @ 70%, rest 2 min.

Set 4 - 6 reps @ 75%, rest 2 min.

Ste 5 - 6 reps @ 80%

Saturday, October 6th 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

*same as September 23rd 2018, try to improve

Sunday, October 7th 2018

A.

Rope Climbs

B.

12 min. AMRAP

5 Power Cleans 135/95lbs

10 T2B

15 Wall Balls 20/14lbs

Olympic weightlifting class

Week 3 of 6, Day 2

A.

Every 90 sec. for 9 sets

1 Hang Squat Snatch + 1 Hang Squat Snatch from below knees + 1 Squat Snatch, 65% - 85%, go up in weight if form is good

B.

Every 90 sec. for 9 sets

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean + 2 Jerks, 65% - 85% go up in weight if form is good

C.

Work up to a high set of 2 seated box jumps

D.

5 min. easy bike

Oleksiy Dakhno