Programming week of 5/13/19
Monday
A.
Power Snatch + Hang Snatch
12:00 to build to a heavy 1 + 1 then
OTM 3
1 + 1 @ 80%
Build weight as possible, hold onto the bar for the hang rep
B.
For Time - CAP 16
21 Front Squats @ 135/95lbs
21 KB Swings @ 70/53lbs
400m Run
15 Front Squats
15 KB Swings
400m Run
9 Front Squats
9 KB Swings
400m Run
Comp: Wear a 20/14lb Vest
Tuesday
A.
3 Rounds
10 Strict Pull Ups
Rest :30
10 Barbell Bent Over Rows
Rest 2:00
B.
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
Rest 4:00
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4:00
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups
Wednesday
A.
Front Squat
Every 2:00 for 7 Rounds
5 @ 70%
Build weight every other round as possible, no missed reps
B.
For Time - CAP 12
50 Double-Unders
10 Squat Snatches @ 95/65lbs (155/105lbs)
50 Double-Unders
8 Squat Snatches @ 115/80lbs (185/125lbs)
50 Double-Unders
6 Squat Snatches @ 135/95lbs (205/145lbs)
50 Double-Unders
4 Squat Snatches @ 165/115lbs (225/155lbs)
50 Double-Unders
2 Squat Snatches @ 185/125lbs (245/165lbs)
Thursday
A.
Handstand Skills
12:00 Work on:
Balances, Holds, Shoulder Taps, Walks
A1.
Optional Strength
Make up missed strength work from Monday, Tuesday or Wednesday
B.
For Time - CAP 25
220/175 Cal Bike/Row
Every 1:00 - 3-5 Push Ups
Friday
A.
4 Rounds
2 Overhead Squats @ 80-85%+
Rest :30
12 Alt Barbell Back Rack Reverse Lunges
Rest 2:00
B.
2 Rounds - CAP 20
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts @ 225/155lbs
40 Wallballs @ 30/20lbs
Saturday
A1. OTM 5
1 Clean Liftoff + 2 Clean Pulls
Into
A2. OTM 5
1 Power Clean + 2 Push Jerk
Into
A3. OTM 5
1 Clean + Jerk
Start the first section around 90% and build for each round, start the section section around 75% of power clean and final section around 80% of 1RM
B.
Weighted Strict Handstand Pushups
Wearing a 20/14# Weight Vest - CAP 10
50 Strict Handstand Pushups
C.
"Cement Mixer"
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes to Bar
9am Class
A.
OTM 8
Clean + Jerk
Start @ 70% and build
B.
Every 3:00 for 7 Rounds
400m Run
12 Toes to Bar