Week of September 9th 2019

Monday, September 9th 2019

A.
Beginner:
Kipping HSPU’s practice

Intermediate:
EMOM for 10 min.
1-5 Kipping HSPU’s

Advanced:
40 Strict HSPU’s for time

B.
”A Back BBQ”
10 Single Arm Alt. DB Snatches 50/35lbs
30 Wall Balls 20/14lbs
20 Single Arm Alt. DB Snatches 50/35lbs
30 Wall Balls 20/14lbs
30 Single Arm Alt. DB Snatches 50/35lbs
30 Wall Balls 20/14lbs
40 Single Arm Alt. DB Snatches 50/35lbs
30 Wall Balls 20/14lbs
50 Single Arm Alt. DB Snatches 50/35lbs
30 Wall Balls 20/14lbs

Time cap. 20 min.

Fitness:
10 Single Arm Alt. DB Snatches 35-40/20-25lbs
30 Wall Balls 14/10lbs
20 Single Arm Alt. DB Snatches 35-40/20-25lbs
30 Wall Balls 14/10lbs
30 Single Arm Alt. DB Snatches 35-40/20-25lbs
30 Wall Balls 14/10lbs
40 Single Arm Alt. DB Snatches 35-40/20-25lbs
30 Wall Balls 14/10lbs
50 Single Arm Alt. DB Snatches 35-40/20-25lbs
30 Wall Balls 14/10lbs

Time cap. 20 min.

Tuesday, September 10th 2019

A.
How fast can you do 20 Bar Facing Burpees? (Fitness: Lateral Burpees Over The Bar) 2 attempts, rest as needed between attempts. Time cap 10 min. Post your fastest time

B.
RX:
“FLIGHT SIMULATOR”
For time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

Time cap 15 min.

Fitness:
For max. total reps of double unders
EMOM for 15 min.
1) 45s Max. Double Unders
2) 20/15 Cal. Row
3) Rest

Compare to May 24th 2019

C.
In a 15 min. window:
For time:
20 Power Cleans 185/125lbs

Build up to a heavy set of 1 Power Clean in the remaining time.

Fitness:
135/95lbs

IMG_20190524_181729.jpg

Wednesday, September 11th 2019

A.
20 min. to work up to a heavy set of:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Jerk + 1 Front Squat + 1 Push Jerk

B.
Fitness:
12 min. AMRAP
15 Box Jumps 24/20”
12 Shoulder to Overhead 95/65lbs
12 Ring Rows

RX:
12 min. AMRAP
15 Box Jumps 24/20”
12 Shoulder to Overhead 115/75lbs
9 Pull Ups

Competition:
12 min. AMRAP
15 Box Jumps 24/20”
12 Shoulder to Overhead 115/75lbs
9 C2B Pull Ups

*RING ROW

The bottom of the lowest part of the wood on the rings must be hung 34” from the floor. A line must be taped directly under the rig, in line with the rig and the rings. The athlete’s heels must be across the line at all times. Arms must be straight at the bottom of the movement (elbows fully extended) and the athlete must rise until the rings touch their chest. The athlete’s body will make an unbroken line from shoulders to ankles at the top of the rep.

Thursday, September 12th 2019

A.
RX:
3 Rounds
3 min. AMRAP
30/20 Cal. Bike
20 Deadlifts 245/165lbs
10 Thrusters 135/95lbs
Max. Toes to bar in the remaining time

Rest 7 min.

Fitness:
3 Rounds
3 min. AMRAP
30/20 Cal. Bike
20 Deadlifts 205/135lbs
10 Thrusters 115/75lbs
Max. Toes to rings in the remaining time

Rest 7 min.

Goal. Very high power output for 3 min. That means all reps unbroken and a full sprint on the bike. Modify if needed to make sure you can complete unbroken reps and get to TTB/TTR.

Friday, September 13th 2019

A.
3 x 4 Turkish Get Ups/side, challenging weight for all 3 sets or go up in weight each set

B.
Kipping Pull Up practice

Intermediate:
EMOM for 10 min.
2-10 Kipping Pull Ups

Advanced:
EMOM for 10 min.
1-5 bar Muscle Ups

C.
Strict HSPU’s practice

Advanced:
EMOM for 10 min.
1-6 Strict HSPU’s

Saturday, September 14th 2019

A.
EMOM for 10 min.
2 Hang Power Snatch, start @ 65%, go up every 1-3 sets

B.
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

Compare to August 4th 2019

Sunday, September 15th 2019

A.
RX:
EMOM for 39 min.
1) 18/12 Cal. Row
2) 18/12 Cal. Bike
3) 200m Run

Fitness:
EMOM for 39 min.
1) 15/10 Cal. Row
2) 15/10 Cal. Bike
3) 200m Run

Progressing from Sunday, August 25th 2019

Olympic weightlifting class:

A. 
Squat Clean + Power Clean – 15 x (1+1) @ 65%+ , go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.

B. 
Snatch – build to a heavy triple (3) for the day, aim for 5 to 7 sets @ 75-85%1RM range

C.
Back squat (try to go heavier than last week)
1 x 7 @ 77.5-82.5%
1 x 5 @ 82.5-87.5%
1 x 3 @ 85-90%
1 x 5 @ heavier than first set of 5



Oleksiy Dakhno