Programming week of 4/29/19
We’re half way through the 8 week training cycle - expect to see some changes ups in the way we approach some of the strength work
Monday
A.
Hang Snatch
12:00 to build to heavy double with :02 pause in each catch then
OTM 3
2 @ 80% (of todays weight, with pauses)
B.
CAP - 14
15-12-9:
Power Snatch @ 95/65lbs (115/85lbs)
Box Jump Overs @ 24/20” (30"/24")
... Directly into...
15-12-9:
Overhead Squats @ 95/65lbs (115/85lbs)
Bar-Facing Burpees
Tuesday
A.
5:00 to build to heavy 3 Weighted Pull Ups then
OTM 5
40-50% Max Unbroken Strict Pull Ups
B.
3 Rounds -
Row 500m
Run 400m
Rest 3:00
C.
Optional Finisher
100 Band Pull Aparts
Wednesday
A.
Front Squat
Every 1:30 for 10 Rounds
3 @ 75%
Build weight every other round as possible, max 85%
B.
"The Chief"
5 Rounds of AMRAP 3:
3 Power Cleans @ 135/95lbs (185/135lbs)
6 Pushups (HSPU)
9 Air Squats (Alt Pistols)
Rest 1:00 between each AMRAP.
Thursday
A.
Ring Skills
10:00 Work
Practice on:
Ring Inversions
Skin the Cats
Front/Back Levers
A1.
Optional Strength
Make up missed strength work from Monday, Tuesday or Wednesday
B.
20 min AMRAP @ 80%
20 Cal Bike
200ft Dbl KB Front Rack Carry @ 2 x 53/35lbs
10 Pull Ups/Ring Rows
3 Wall Walks
Friday
A.
4 Rounds
5 Overhead Squats @ 65-70%+
Rest :30
8 Alt Barbell Back Rack Reverse Lunges
Rest 2:00
B.
On the 0:00... Girls Gone Wild Part #1 - "Fran"
15-12-9 (21-15-9)
Thrusters @ 95/65lbs
Pull-Ups
On the 4:00... Girls Gone Wild Part #2 - "Diane"
15-12-9 (21-15-9)
Deadlifts @ 225/155lbs
Kipping Handstand Pushups
On the 8:00... Girls Gone Wild Part #3 - "Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatches @ 135/95lbs
Saturday
Comp Class
A.
A1. OTM 5
1 Clean Liftoff + 1 Clean Pull + 1 Power Clean
Into
A2. OTM 5
1 Power Clean + Push Jerk
Into
A3. OTM 5
1 Clean + 2 Jerks
Start the first section around 75-77% and build for each round, drop 5-10% for the start of each new section
B.
"Bubba Gump"
800m Run
9 Hang Power Cleans @ 225/155lbs
21 Bar-Facing Burpees
800m Run
15 Hang Power Cleans @ 205/145lbs
21 Bar-Facing Burpees
800m Run
21 Hang Power Cleans @ 185/125lbs
21 Bar-Facing Burpees
C.
4 Rounds
1:00 Work/1:00 Rest
Handstand Walk
Accumulate as much distance as possible across the 4 rounds
9am Class
A.
"Bubba Gump"
800m Run
9 Hang Power Cleans @ 185/125lbs
21 Bar-Facing Burpees
800m Run
15 Hang Power Cleans @ 135/95lbs
21 Bar-Facing Burpees
800m Run
21 Hang Power Cleans @ 115/85lbs
21 Bar-Facing Burpees
B.
Finisher
4:00 Plank