Week of July 8th 2019

Monday, July 8th 2019

A.
4 x 8 Deadlift 70-72% of 1 RM or about 77-80% of 3 RM

B.
4 x 8 Wide Grip Bench Press, start @ 70%, go up in weight each set

C.
4 x 8 Barbell Rows, heavier than two weeks ago, add weight each set

Tuesday, July 9th 2019

A.
20 min. to work up to a heavy set of 2 of One and a Quarter Front Squats

B.
RX:
“Helen”
3 Rounds
400m Run
21 KB Swings 24/16kg
12 Pull Ups

Fitness:
3 Rounds
400m Run
21 KB Swings 20/12kg
12 Kipping Ring Rows

Compare to October 23rd, 2018

IMG_20181023_211141.jpg


Wednesday, July 10th 2019

RX:
A.
7 min. AMRAP
15 Box Jumps 24/20”
12 Shoulder to Overhead 115/75lbs
9 Toes to Bar

Rest 3 min.

B.
7 min. AMRAP
15 Wall Balls 20/14lbs
35 Double Unders

Rest 3 min.

C.
7 min. AMRAP
10 Alt. DB Snatch 50/35lbs
3 Bar Muscle Ups


Fitness:
A.
7 min. AMRAP
15 Box Jumps 24/20”
12 Shoulder to Overhead 95/65lbs
9 Toes to Rings

Rest 3 min.

B.
7 min. AMRAP
15 Wall Balls 14/10lbs
16 Lateral Over the Bar Jumps

Rest 3 min.

C.
7 min. AMRAP
10 Alt. DB Snatch 40/25lbs
4 Pull Ups

Thursday, July 11th 2019

A.
Kipping Handstand Push Up practice

Intermediate:
Work up to a challenging set of 4 Deficit HSPU’s

Advanced:
Accumulate 30 Strict HSPU’s in as few sets as possible, rest as needed between sets

B.
RX:
Teams of 2, one person working at a time
In a 20 min. window:
6 Rounds, alternating rounds
20/15 Cal. Row
6 Rounds, alternating rounds
10 Hang Power Cleans 135/95lbs
6 Rounds, alternating rounds
25/20 Push Ups
2 Rounds, alternating rounds
20/15 Cal. Row
2 Rounds, alternating rounds
10 Hang Power Cleans 135/95lbs
2 Rounds, alternating rounds
25/20 Push Ups
AMRAP
Synchro Burpees

Fitness:
Teams of 2, one person working at a time
In a 20 min. window:
6 Rounds, alternating rounds
15/10 Cal. Row
6 Rounds, alternating rounds
10 Hang Power Cleans 115/75lbs
6 Rounds, alternating rounds
15/10 Push Ups
2 Rounds, alternating rounds
15/10 Cal. Row
2 Rounds, alternating rounds
10 Hang Power Cleans 115/75lbs
2 Rounds, alternating rounds
15/10 Push Ups
AMRAP
Synchro Burpees

Friday, July 12th 2019

A.
Every 75 sec. for 15 Sets
1 Hang Squat Snatch + 1 Squat Snatch, start @ 65%, go up every 1-3 sets

B.
10 min. AMRAP
1 Thruster 95/65lbs
1 Pull Up
25 Double Unders
2 Thruster 95/65lbs
2 Pull Up
25 Double Unders
3 Thruster 95/65lbs
3 Pull Up
25 Double Unders
4 Thruster 95/65lbs
4 Pull Up
25 Double Unders
….
Keep adding 1 Thruster and 1 Pull Up each round.

Fitness:
75/55lbs
Banded Pull ups (no green bands)
25 Single Skips

Competition:
C2B Pull Ups

Saturday, July 13th 2019

A.
RX:
5 Rounds
400m Run
15 Hang Power Snatch 95/65lbs
12 Over the Box Jumps 24/20”
9 KB Swings 32/24kg
6 Bar-facing Burpees
3 Rope Climbs 15’

Fitness:
5 Rounds
400m Run
15 Hang Power Snatch 75/55lbs
12 Over the Box Jumps 20/15”
9 KB Swings 24/16kg
6 Over the Bar Burpees
3 Rope Climbs 12’

Time cap 32 min.

Sunday, July 14th 2019

A.
Work up to a heavy set of 6 Alt. DB Snatch

B.
Fitness:
20 min. AMRAP
200m DB Farmer Carry 35/20lbs
30 DB Push Press 35/20lbs
200m DB Farmer Carry 35/20lbs
30 DB Front Rack Walking Lunges 35/20lbs

RX:
40/25lbs

Competition:
45/30lbs

Olympic weightlifting class:

A.
5 x 1 Hang Squat Clean and Jerk + 2 Squat Clean and Jerk @ 78%

B.
6 x 4 Power Snatch @ 78%

C.
7 x 2 Back Squat, start @ 70%, go up each set

D.
10 min. easy bike or row



Oleksiy Dakhno