Week of January 28th 2019

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Monday, January 28th 2019

A.
Overhead Squat, start @ 40% of 1 RM Back Squat, go up each set

10 - 8 - 6 - 4 - 2 - 2 - 2

B.
Fitness:
12 min. AMRAP
5 Devil Press 35/20lbs
10 DB Box Step Overs 35/20lbs
50 Single Skips

RX:
12 min. AMRAP
5 Devil Press 40/25lbs
10 DB Box Step Overs 40/25lbs
30 Double Unders

Competition:
12 min. AMRAP
5 Devil Press 50/35lbs
10 DB Box Step Overs 50/35lbs
35 Double Unders

*when stepping up and over both feet must make contact with the top of the box.

Tuesday, January 29th 2019

A.
6 sets of 3 min. Work, 3 min. Rest (A1 → A2 → A1 → A2 → A1 → A2)

Fitness:

A1.
3 min. AMRAP
15 Box Jumps 24/20”
12 Shoulder to overhead 95/65lbs
9 Knees to Arms

Rest 3 min.

A2.
3 min. AMRAP
Row for max. Meters

Rest 3 min.

RX:

A1.
3 min. AMRAP
15 Box Jumps 24/20”
12 Shoulder to overhead 115/75lbs
9 Toes to bar

Rest 3 min.

A2.
3 min. AMRAP
Row for max. Meters

Rest 3 min.

Wednesday, January 30th 2018

A.
Work up to a heavy set of

1 Hang Squat Clean + 1 Squat Clean

B.
Fitness:
Every 3 min. for 15 min.
2 Rounds
10 Power Snatch 65/45lbs
5 Pull Ups

RX:
Every 3 min. for 15 min.
2 Rounds
10 Power Snatch 75/55lbs
5 C2B Pull Ups

Competition:
Every 3 min. for 15 min.
2 Rounds
10 Power Snatch 75/55lbs
3 Bar Muscle Ups

Olympic weightlifting class:

A.
5 x 3 Hang Squat Snatch @ 75% of 1 RM Snatch, rest 2 min.

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

C.
5 x 3 Push or Split Jerk @ 75% of 1 RM Push Jerk, rest 2 min.

D.
Front Squat, start @ 60%, go up in weight each set
5 - 5 - 5 - 5 - 5

E.
5 min. easy bike

Thursday, January 31st 2019

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

10 - 10 - 10 - 10

B.
Floor Press, build up to a heavy set of 6, start @ 60% of 1 RM Bench Press, rest as needed

10 - 10 - 10 - 10

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

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

Friday, February 1st 2019

A.
Fitness:
50 Wall Balls 14/10lbs
50 KB Swings 20/12kg
12 Deadlift 115/75lbs
9 Hang Power Cleans 115/75lbs
6 Push Jerks 115/75lbs
40 Wall Balls 14/10lbs
40 KB Swings 20/12kg
12 Deadlift 115/75lbs
9 Hang Power Cleans 115/75lbs
6 Push Jerks 115/75lbs
30 Wall Balls 14/10lbs
30 KB Swings 20/12kg
12 Deadlift 115/75lbs
9 Hang Power Cleans 115/75lbs
6 Push Jerks 115/75lbs
20 Wall Balls 14/10lbs
20 KB Swings 20/12kg
12 Deadlift 115/75lbs
9 Hang Power Cleans 115/75lbs
6 Push Jerks 115/75lbs
10 Wall Balls 14/10lbs
10 KB Swings 20/12kg

Time cap 30 min.

RX:
50 Wall Balls 20/14lbs
50 KB Swings 24/16kg
12 Deadlift 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerks 155/105lbs
40 Wall Balls 20/14lbs
40 KB Swings 24/16kg
12 Deadlift 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerks 155/105lbs
30 Wall Balls 20/14lbs
30 KB Swings 24/16kg
12 Deadlift 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerks 155/105lbs
20 Wall Balls 20/14lbs
20 KB Swings 24/16kg
12 Deadlift 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerks 155/105lbs
10 Wall Balls 20/14lbs
10 KB Swings 24/16kg

Time cap 30 min.

Competition:

5 Rounds for time
500m Row
15 DB Thrusters 40/25lbs
15 Toes to Bar
15 Burpees

Saturday, February 2nd 2019

EMOM for 35 min.
1) - 40 sec. Plank
2) - KB Farmers Carry
3) - 20 sec. Side Plank + 20 sec. Side Plank
4) - Single Arm KB Overhead Carry + Single Arm KB Front Rack Carry
5) - Rest

Farmers carry - 32/24kg or 70/50lbs DB’s

Overhead Carry/Front Rack Carry - 24/16kg or 50/35lbs

Sunday, February 3rd 2018

A.
Hang Power Snatch

3 - 3 - 3 - 3 - 3 - 3

B.
Fitness:
50 Sit Ups
50 Push Ups
50 Over the Box Jumps 24/20”
40 Sit Ups
40 Push Ups
40 Over the Box Jumps 24/20”
30 Sit Ups
30 Push Ups
30 Over the Box Jumps 24/20”
20 Sit Ups
20 Push Ups
20 Over the Box Jumps 24/20”
10 Sit Ups
10 Push Ups
10 Over the Box Jumps 24/20”

RX:
50 V-Sit Ups
50 Ring Push Ups
50 Over the Box Jumps 24/20”
40 V-Sit Ups
40 Ring Push Ups
40 Over the Box Jumps 24/20”
30 V-Sit Ups
30 Ring Push Ups
30 Over the Box Jumps 24/20”
20 V-Sit Ups
20 Ring Push Ups
20 Over the Box Jumps 24/20”
10 V-Sit Ups
10 Ring Push Ups
10 Over the Box Jumps 24/20”

Olympic weightlifting class

A.
5 x 3 Hang Squat Clean @ 75% of 1 RM Clean, rest 2 min.

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

C.
5 x 3 Snatch grip BTN Push Press @ 75+% of 1 RM Snatch, rest 2 min.

D.
Back Squat, start @ 60%, go up in weight each set
5 - 5 - 5 - 5 - 5

E.
5 min. easy bike

Oleksiy Dakhno