Week of January 21st 2019

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“Hey everyone,

Since because we have such a broad spectrum of athletes in the gym with their individual strength and weaknesses  I will be adding another level of workouts to weekly programming called "Competition". The Competition level will typically consist of higher-level skill movements.
How do you know if you can do the competition level workout that day? Easy, look at the workout and if you can complete each movement without significant modifying (you can scale reps, weight and do a progression that is a next step for the actual movement) and don't need assistance from a coach then you are good to go. This level of workout will be posted on the board but it won't be reviewed in the class. Only Fitness and Rx levels will be reviewed.
I’d like you to pick a level that pushes you and keeps you motivated. All levels are designed to make you better and as you get stronger you will be able to move from one level to another, eventually reaching the next level. Trust the process. Let the coach know if you are going to do the Competition level so that they know what you are doing, can give some guidance if needed, and record your score appropriately.
I'm constantly looking into ways of improving programming so if you have any feedback or suggestions please let me know. Also, if there is significant interest, I would like to conduct 30 min. clinics once or twice a month for gymnastics movements, making these clinics at a beginner level, intermediate level or advanced level. If you are interested in this addition of programming just reply to this email. If we have enough people for a class or classes, I will look to add them to the schedule.”

Monday, January 21st 2019

A.
8 sets of 2 min. Work, 2 min. Rest (A1 → A2 → A1 → A2 → A1 → A2 → A1 → A2)

A1.
2 min. AMRAP
7 Thrusters 95/65lbs
7 Toes to bar
7 Bar Facing Burpees

Rest 2 min.

A2.
2 min. AMRAP
Row for max. meters

Rest 2 min.

Fitness: 

75/55lbs, regular burpees, V-sit ups

Tuesday, January 22nd 2019

A.
Work up to a heavy set of 3 Overhead Squat

3 - 3 - 3 - 3 - 3

B.
Time cap 15 min.

Fitness:
50 Push Press 95/65lbs
50 DB Box Step Ups 35/20lbs each hand and 20” box for everyone
25 Strict Banded Chin Ups (band of your choice, should be able to do 3-5 reps at a time)
50 Over the box jumps 24/20”

Use 16/8kg KB’s if not enough DB’s

RX:
50 Push Press 115/75lbs
50 DB Box Step Ups 40/25lbs each hand and 24/20” box
50 Pull Ups
50 Over the box jumps 24/20”

Use 20/12kg KB’s if not enough DB’s

Competition:

For time
50 HSPU’s
50 DB Box Step Ups 50/35lbs each hand and 24/20” box
50 Chest to Bar Pull Ups
50 Over the box jumps 24/20”

Use 24/16kg KB’s if not enough DB’s

Wednesday, January 23rd 2019

A.
Sumo Deadlift, build up to a heavy set of 6, start @ 60%, heavier than last week, use straps, rest as needed

6 - 6 - 6 - 6 - 6

B.
Bench Press, build up to a heavy set of 6, start @ 60%, heavier than last week, rest as needed

6 - 6 - 6 - 6 - 6

C.
3 Sets (heavier than last week)
9/side Single Arm DB Bench Press + Max. unbroken push ups, rest 1 min.
9 Barbell Row (normal grip) + Max. unbroken ring rows, rest 2 min.

Competition:
3 Sets (heavier than last week)
9/side Single Arm DB Bench Press + Max. unbroken bar dips + Max. unbroken push ups, rest 1 min.
9 Barbell Row (normal grip) + Max. unbroken strict pull ups + Max. unbroken ring rows, rest 2 min.

Olympic weightlifting class

A.
Work up to a heavy set of  3 Hang Squat Clean

B.
5 x 3 Hang Snatch @ 65-70% of 1 RM Power Snatch, rest 2 min.

C.
4 x 3 Thrusters @ 70-75% of 1 RM Push Press, rest 2 min.

D.
5 Sets (heavier than last week)
5 Incline DB Bench Press, rest 1 min.
5 Single Arm DB Rows, rest 2 min.

E.
5 min. easy bike

Thursday, January 24th 2019

A.
Work up to a heavy set of 1 Hang Squat Snatch + 1 Squat Snatch

B.
Fitness:
Every 3 min. for 15 min.
10 Hang Power Cleans 95/65lbs
10 Double DB Snatch 35/20lbs
10 Push Jerk 95/65lbs
10 Front Squats 95/65lbs

RX:
Every 3 min. for 15 min.
10 Hang Power Cleans 135/95lbs
10 Double DB Snatch 50/35lbs
10 Push Jerk 135/95lbs
10 Front Squats 135/95lbs

Friday, January 25th 2019

A.
Skill:
Handstands, HSPU’s, Kipping HSPU’s practice

B.
Fitness:
20 min. AMRAP
30 Double Unders or 50 Single Skips
10 KB Swings 20/12kg
10 Box Jumps 20/15” (step down each rep)

RX:
20 min. AMRAP
30 Double Unders
10 KB Swings 24/16kg
10 Box Jumps 24/20” (step down each rep)

Competition:

A.
Skill:

Handstand walk practice

B.
20 min. AMRAP
4 Bar or Ring Muscle Ups
8 Deficit HSPU’s (6/4”)
12/8 Cal. Row

Saturday, January 26th 2019

A.
Teams of 2, alternating rounds (same as last week but the partner will be holding 40 sec. Plank and 20sec. Side Plank/each side alternating each round while the other partner working)

8 Rounds
15/10 Ca. Bike or Row
2 Lengths Farmers Carry 32/24kg KB or 70/50lbs DB’s
8 Rounds
15/10 Ca. Bike or Row
2 Lengths Righthand Farmers Carry 32/24kg KB or 70/50lbs DB’s and Left Hand Front Rack Carry 24/16kg KB or 50/35lbs DB’s, alternate hands each round not lengths
8 Rounds
15/10 Ca. Bike or Row
2 Lengths Righthand Farmers Carry 32/24kg KB or 70/50lbs DB’s and Left Hand Overhead Carry 24/16kg KB or 50/35lbs DB’s, alternate hands each round not lengths

Sunday, January 27th 2019

A.
Fitness:
EMOM for 30 min.
1) 15 Wall Balls 14/10lbs
2) 20 Double Unders or 50 Single Skips
3) 5 Power Snatch 95/65 lbs
4) 3 Pull Ups + 6 Push Ups + 9 Sit Ups
5) Rest

RX:
EMOM for 30 min.
1) 15 Wall Balls 20/14lbs
2) 40 Double Unders
3) 5 Power Snatch 115/75 lbs
4) 5 Pull Ups + 10 Push Ups + 15 Sit Ups
5) Rest

Competition:
EMOM for 30 min.
1) 5 Power Clean and Jerk 135/95lbs
2) 2 Bar or Ring Muscle Ups + 4 HSPU’s + 8 KBS 32/24kg
3) 5 Power Snatch 135/95lbs
4) 5 C2B Pull Ups + 10 Push Ups + 15 Air Squats
5) Rest

Olympic weightlifting class:

A.
Work up to a heavy set of 3 Hang Squat Snatch

B.
5 x 3 Hang Power Clean @ 70-75% of 1 RM Power Clean, rest 2 min.

C.
5 x 3 Push or Split Jerk @ 72-77% of 1 RM Push Jerk, rest 2 min.

D.
5 Sets (heavier than last week)
5 BTN Shoulder Press, rest 1 min.
5 Supinated Barbell Row, rest 2 min.

E.
5 min. easy bike

Oleksiy Dakhno