Week of February 4th 2019

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Monday, February 4th 2019

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

8 - 8 - 8 - 8

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

8 - 8 - 8 - 8

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.

Tuesday, February 5th 2019

A.
Work up to a heavy set of

2 Squat Snatch

B.
Same as 2 weeks ago, but less reps, try to finish each time ;)
Fitness:
Every 3 min. for 15 min.
7 Hang Power Cleans 95/65lbs
7 Double DB Snatch 35/20lbs
7 Push Jerk 95/65lbs
7 Front Squats 95/65lbs

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

Wednesday, February 6th 2019

A.
Skill:

Handstands, HSPU’s, Kipping HSPU’s practice

B.
“Jess”
20 min. AMRAP
30 Double Unders
1 Rope Climb 15’

Fitness:
20 min. AMRAP
50 Single Skips
3 Rope Walk-Ups

Competition:
A.
Skill:
Handstand walk practice

B.
For time
60 Cal. Row
50 HSPU’s
40 Alt. single arm DB Snatch 50/35lbs
30 Power Cleans 135/95lbs
20 Ring Muscle Ups

Olympic weightlifting class

A.
5 x 3 Hang Squat Clean from below the knee @ 75+% of 1 RM Clean, rest 2 min.

B.
5 x 3 Hang Snatch from below the knee @ 75%+ of 1 RM Power Snatch, rest 2 min.

C.
5 x 2 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 - 4 - 4 - 4 - 4

E.
5 min. easy bike

Thursday, February 7th 2019

A.
12 sets of 90 sec. work, 90 sec. rest

(A1 → A2 → A1 → A2 → A1 → A2 → A1 → A2 → A1 → A2 → A1 → A2)

RX:

A1.
90 sec. AMRAP
10 Thrusters 75/55lbs
10 Power Snatch 75/55lbs
10 Toes to Bar

90 sec. rest

A2.
90 sec. AMRAP
Row for calories

90 sec. rest

Fitness:

A1.
90 sec. AMRAP
10 Thrusters 45/35lbs
10 Power Snatch 45/35lbs
10 Knees to arms

90 sec. rest

A2.
90 sec. AMRAP
Row for calories

90 sec. Rest

Friday, February 8th 2019

A.
RX:
3 Rounds, each round for time
30/20 Cal. Bike
30 KBS 24/16kg
30 Box Jumps 24/20”
30 Ring Push Ups
30/20 Cal. Row

Rest 4 min., change the order of exercises each time

Fitness:
3 Rounds, each round for time
30/20 Cal. Bike
30 KBS 20/12kg
30 Box Jumps 24/20”
30 Push Ups
30/20 Cal. Row

Rest 4 min., change the order of exercises each time

Saturday, February 9th 2019

Teams of 2, share reps

A.
RX:
20 min. AMRAP
20 DB Box Step Overs 50/35lbs 24/20”
20 HSPU’s
200 Double Unders
20 C2B Pull Ups

Fitness:
20 min. AMRAP
20 DB Box Step Overs 35/20lbs 20”
20 HSPU’s to 1 Abmat
50 Double Unders
20 Pull Ups

Sunday, February 10th 2019

A.
Workout 13.1 (modified slightly)
17 min. AMRAP
40 Burpees
30 Power Snatch 75/45lbs
30 Burpees
30 Power Snatch 135/75lbs
20 Burpees
30 Power Snatch 165/100lbs
10 Burpees
AMRAP Power Snatch 210/120lbs

B.
3 Rounds
20 V-Sit Ups
20 Medicine Ball Russian twists 20/14lbs
1 min. plank

Olympic weightlifting class:

A.
5 x 3 Hang Squat Snatch from below the knee @ 75+% of 1 RM Snatch, rest 2 min.

B.
5 x 3 Hang Power Clean from below the knee @ 75+% of 1 RM Power Clean, rest 2 min.

C.
5 x 2 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 - 4 - 4 - 4 - 4

E.
5 min. easy bike

Oleksiy Dakhno