Programming Week of 12/16/19
MONDAY
A.
Pause Squat Snatch
6x2
*Pause for 1 Second at the Knee
B.
AMRAP 10:
6 Power Snatch
9 Overhead Squats
12 Box Jumps
Scaled: 75/55lbs, Box Step Ups 24/20”
Rx:95/65lbs, 24/20”
Comp: 115/85lbs, 24/20”
TUESDAY
A.
Gymnastics Pull:
5 Rounds:
:30 Max Reps
1:30 Rest
Choose one of the following movements:
-Banded Strict Pull Ups
-Pull Up
-C2B Pull Up
-Bar Muscle Up
-Ring Muscle Up
B.
5 Rounds -CAP 13:
12 Deadlift
10 Single Arm DB Shoulder to Overhead (Each Arm)
*Complete all 10 reps on one side before moving to the other side.
Scaled: 165/115lbs, 35/25lbs
Rx: 205/145lbs, 50/35lbs
Comp: 245/175lbs, 70/50lbs
WEDNESDAY
A.
Pause Squat Clean
6x2
*Pause for 1 Second at the Knee
B.
4 Sets of AMRAP 2:
25/20 Cal Row
Max Front Squats
*Rest 2 Minutes After Each AMRAP
Scaled: 95/65lbs
Rx: 115/75lbs
Comp: 135/95lbs
THURSDAY
A.
Gymnastics Push:
5 Rounds:
:30 Max Reps
1:30 Rest
Choose one of the following movements:
-Push Up
-Kipping HSPU
-Strict HSPU
B.
AMRAP 20:
40/30 Cal Bike
100’ Farmer’s Carry
25 Abmat Sit Ups
Scaled: 35/25lbs
Rx: 53/35lbs
Comp: 70/53lbs
FRIDAY
A.
“Whitten” - CAP 45:
5 Rounds:
22 KB Swings
22 Box Jumps
400/300 Meter Row
22 Burpees
22 Wall Balls
*If you finish 4th round after 36 Minutes do not complete a 5th round.
Scaled: 4 Rounds, 35/25lbs, Box Step Ups, 14/10lbs
Rx: 70/53lbs, 24/20”, 20/14lbs
SATURDAY
Comp Class
A.
Behind the Neck Split Jerk
5x4
Intent = Build some volume and hone in technique. Stick to a moderate weight today.
B.
Find 10RM Back Squat
Intent = Building squat volume to prep for heavy squats in the next strength cycle.
C.
For Time:
30/25 Cal Bike, 15 Chest to Bar Pull-Ups, 2 Deadlifts
30/25 Cal Bike, 15 Chest to Bar Pull-Ups, 4 Deadlifts
30/25 Cal Bike, 15 Chest to Bar Pull-Ups, 6 Deadlifts
30/25 Cal Bike, 15 Chest to Bar Pull-Ups, 8 Deadlifts
30/25 Cal Bike, 15 Chest to Bar Pull-Ups, 10 Deadlifts
Rx: 275/195lbs
Comp: 315/225lbs
9AM Class
A.
Teams of 2
For Time:
120 Cal Row
120 Pull Ups
120 Cal Bike
B.
Core Finisher:
2:00 Plank
10 V-Ups
1:00 Plank
15 V-Ups
:30 Plank
20 V-Ups