Week of April 15th 2019

Monday, April 15th 2019

A.
Front Squat, waves style, start 5 @ 60%, 3 @ 70%, 1 @ 80% , go heavier every 5 - 3 - 1, rest 2-3 min.
5 - 3 - 1 - 5 - 3 - 1 - 5 - 3 - 1

B.
RX:
In a 15 - 20 min. window:
1 min. max. reps burpees to 6” target, rest as needed
1 min. max. reps power clean  135/95lbs, rest as needed
1 min. max. reps over the box jumps 24/20” rest as needed
Repeat.

Fitness:
In a 15 - 20 min. window:
1 min. max. reps burpees to 6” target, rest as needed
1 min. max. reps power clean  115/75lbs, rest as needed
1 min. max. reps over the box jumps 20/15” rest as needed
Repeat.


Tuesday, April 16th 2019

A.
Bar Muscle Ups practice

B.
RX:
20 min. AMRAP
6 DB Shoulder Press 50/35lbs
8 DB Power Cleans 50/35lbs
12 Toes to Bar
16 Wall Balls 20/14lbs


Fitness:
20 min. AMRAP
6 DB Shoulder Press 35/20lbs
8 DB Power Cleans 35/20lbs
12 V-Sit Ups
16 Wall Balls 14/10lbs

Competition:
20 min. AMRAP
6 Strict HSPU’s
8 DB Power Cleans 50/35lbs
12 Toes to Bar
16 Wall Balls 20/14lbs

Wednesday, April 17th 2019

A.
Fitness:
Teams of 2, alternating rounds
8 Rounds
20 Alt. DB Snatch 35/20lbs
15 Bench Press 115/75lbs
20 Over the box Jumps 20/15”
8 Rounds
20/15 Cal. Row
20 Deadlifts 135/95lbs

RX:
Teams of 2, alternating rounds
8 Rounds
20 Alt. DB Snatch 50/35lbs
15 Bench Press 135/95lbs
20 Over the box Jumps 24/20”
8 Rounds
20/15 Cal. Row
20 Deadlifts 155/105lbs

B.
Cool down - 10 min. easy bike or row

Olympic weightlifting class:

A.
In a 20 min. window work up to a heavy set of:

6 Deadlifts + 5 Hang Power Cleans + 4 Push Jerk


B.
Work up to a heavy set of 1 Squat Snatch


C.
Work up to a heavy set of 2 Back Squat


D.
10 min. easy bike

Thursday, April 18th 2019

A.
Push Jerk, waves style, start 3 @ 60%, 2 @ 70%, 1 @ 80% , go heavier every 3 - 2 - 1, rest 2-3 min.
3 - 2 - 1 - 3 - 2 - 1 - 3 - 2 - 1

B.
Fitness:
For time
21 - 15 - 9 Front Squat 115/75lbs
24 - 24 - 24 Ring Rows

RX:
For time
21 - 15 - 9
Front Squat 135/95lbs
Pull Ups

Competition:
For time
21 - 15 - 9 Front Squat 135/95lbs
9 - 7 - 5 Bar Muscle Ups

Friday, April 19th 2019

Gym closed

Saturday, April 20th 2019

A.
Handstand walk practice

B.
RX:
Teams of 2, share reps
20 min. AMRAP
1000m Row

30 KB Swings 32/24kg

30 Burpees

Fitness:
Teams of 2, share reps
20 min. AMRAP
1000m Row
30 KB Swings 24/16kg
30 Burpees

Sunday, April 21st 2019

RX:

A.
10 Rounds
9 Toes to bar
35 Double Unders
Time cap 15 min.

B.
For time:
27 - 21 - 15 Wall Balls 20/14lbs
18 - 15 - 12 Hang Power Clean and Jerk 95/65lbs
Time cap 10 min.

Fitness:

A.
10 Rounds
15 Sit Ups
40 Single Skips
Time cap 15 min.

B.
For time:
27 - 21 - 15 Wall Balls 14/10lbs
18 - 15 - 12 Hang Power Clean and Jerk 75/55lbs
Time cap 10 min.

Olympic weightlifting class:

A.
In a 20 min. work up to a heavy set of:

1 Power Snatch + 1 Squat Snatch + 2 Overhead Squat


B.
In a 15 min. window work up to a heavy set of 3 Power Cleans


C.
In a 15 min. window work up to a heavy set of 2 Front Squat + 2 Jerk


D.
10 min. easy bike


Oleksiy Dakhno