Week of January 7th 2019

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Monday, January 7th 2019

A.
Sumo Deadlift, build up to a heavy set of 10, start @ 60%, use straps, rest as needed

10 - 10 - 10 - 10

B.
Bench Press, build up to a heavy set of 10, start @ 60%, rest as needed

10 - 10 - 10 - 10

C.
3 Sets (heavier than last time)
9 Incline DB Bench Press + Max. unbroken push ups, rest 1 min.
9 Supinated Barbell Row + Max. unbroken ring rows, rest 2 min.

Tuesday, January 8th 2019

RX:

A.
15 - 12 - 9
DB Thrusters 50/35lbs
Toes to bar

Rest 3 min.

B.
5 Rounds
10 Single Arm DB Hang Clean and Jerk 50/35lbs (5/side)
35 Double Unders

Rest 3 min.

C.
15 - 12 - 9
DB Thrusters 50/35lbs
Toes to bar
DB Single Arm Hang Clean and Jerk 50/35lbs (switch hands as you wish)
50 Double Unders

Time cap 35 min. Post scores for each part

Fitness:

A.
15 - 12 - 9
DB Thrusters 35/20lbs
Knees to arms

Rest 3 min.

B.
5 Rounds
10 Single Arm DB Hang Clean and Jerk 35/20lbs (5/side)
50 Single Skips

Rest 3 min.

C.
15 - 12 - 9
DB Thrusters 35/20lbs
Toes to bar
DB Single Arm Hang Clean and Jerk 35/20lbs (switch hands as you wish)
100 Single Skips

Time cap 35 min. Post scores for each part

Wednesday, January 9th 2019

A.

Teams of 3, alternating rounds

9 Rounds

1000/850m Row

Partner A rows 1000/850m (Round 1), then Partner B rows 1000/850m (Round 2) and etc. While partner rows other two will perform synchronized EMOM:

1) 15 Wall Balls 20/14lbs
2) 10 Burpees
3) 15 Box Jumps 24/20”
4) 15 Power Snatch 75/55lbs

Fitness:
1) 15 Wall Balls 14/10lbs
2) 10 Burpees
3) 10 Box Jumps 24/20”
4) 15 Power Snatch 55/45lbs

Time cap 35 min.

Olympic weightlifting class

A.
5 x 3 Squat Clean and Jerk @ 70-75% of 1 RM, rest as needed

B.
5 x 1 Power Snatch @ 88+% of 1 RM Power Snatch, rest 2 min.

C.
5 x 1 Push Press @ 88+% of 1 RM Push Press, rest 2 min.

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

E.
5 min. easy bike

Thursday, January 10th 2019

A.
Work up to a heavy set of 5 Overhead Squat

5 - 5 - 5 - 5 - 5

B.
50 C2B Pull-Ups for time

Rest 5 - 10 min.

C.
50 HSPU’s for time

Fitness:

5 min. AMRAP of (C2B, Pull Ups, Banded Pull Ups, Ring Rows)

5 min. AMRAP of (HSPU’s, HSPU’s to 1 abmat, Box HSPU’s)

Friday, January 11th 2019

A.
In 15 min. work up to a heavy set of 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk

B.

“DT”

5 Rounds for time
12 Deadlifts 155/105lbs
9 Hang Power Cleans 155/105lbs
6 Push Jerk 155/105lbs

Time cap 15 min.

Fitness:

Adjust load to your needs

Saturday, January 12th 2019

A.

RX:
20 min. AMRAP
5 C2B Pull Ups
6 Ring Dips

7 DB Squats 50/35lbs

rest 30 sec.

Fitness:

“Cindy”

20 min. AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Sunday, January 13th 2018

A.
30 min. AMRAP
100 Single Skips (or 100 Double Unders)
30 Walking Lunges
30 Sit Ups
30 Shoulder Press 45/35lbs (empty bar)
60 sec. Plank
30 Cal. Row
30 sec. Side Plank R
30 sec. Side Plank L
30 Cal. Bike
2 Rope Climbs

*you can do this workout in any order of exercises

Olympic weightlifting class

A.
5 x 3 Squat Snatch @ 70-75%, rest as needed

B.
5 x 1 Power Clean @ 88+% of 1 RM Power Clean, rest 2 min.

C.
5 x 1 Push Jerk @ 88+% of 1 RM Push Jerk, rest 2 min.

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

E.
5 min. easy bike

Oleksiy Dakhno