Programming Week of 5/6/19
Monday
A.
Power Snatch + Snatch
Every 1:30 for 8 Sets
1 + 2 @ 60-65%
Build weight as possible, no missed reps
B.
4 Rounds - CAP 18
21/15 Cal Bike
15 Toes to Bar
7 Squat Snatches @ 135/95lbs (165/115lbs)
Tuesday
A.
7:00 to build to heavy 5 Weighted Chin Ups then
OTM 3
40-50% Max Unbroken Strict Chin Ups
B.
For Time - CAP 12
200 Meter Run, 2 Power Cleans + Jerks @ 155/105lbs (185/135lbs)
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
C.
Optional Finisher
75 Scapular Push Ups
Wednesday
A.
5 Sets
5 Front Squats @ 55%+ - tempo 5111
Into
20 Unbroken Russian KB Swings (heavy)
Rest 1:30
B.
For Time - CAP 15
1,000m Row
Directly into:
30 DB Snatches @ 50/35lbs (70/50lbs)
15 Burpee Box Jump Overs @ 24/20” (30/24”)
20 DB Snatches
10 Burpee Box Jump Overs
10 DB Snatches
5 Burpee Box Jump Overs
Thursday
A.
Rope Climbs
8:00 Tech Work
Then
OTM 4
(Legless) Rope Climbs/Lower + Pulls to standing
A1.
Optional Strength
Make up missed strength work from Monday, Tuesday or Wednesday
B.
Death by Burpee Shuttle Run
Min 1: 1 x Burpee + 10m Run
Min 2: 2 x Burpee + 10m Run
Min 3: 3 x Burpee + 10m Run
Continue until you fail to complete the required work in the minute
C.
Finisher
2 Rounds
10 Single Leg Glute Bridge (each leg)
10 Band Face Pulls
15 Push Ups
Friday
A.
4 Rounds
3 Overhead Squats @ 75-80%+
Rest :30
10 Alt Barbell Back Rack Reverse Lunges
Rest 2:00
B.
"Lucky 7's"
5 Rounds - CAP 12
7 DB Clusters @ 50/35lbs (70/50lbs)
7 Bar Muscle-Ups
Saturday
Comp Class
A.
Clean + Front Squat + Jerk
12:00 to build to heavy 1 + 2 + 2 then
2 x 1 + 2 + 2 @ 80%
B.
4 Rounds
3 Bench Press @ 80%+
3 Weighted Ring Dips
Rest 2:00
C.
"Sleep Walk" Part #1
In a 5:00 Window: 45/30 Cal Bike
Time Remaining - Max Overhead Squats @ 135/95lbs
Rest 3:00
"Sleep Walk" Part #2
In a 5:00 Window: 35/25 Cal Bike
Time Remaining - Max Hang Squat Cleans @ 155/105lbs
Rest 3:00
"Sleep Walk" Part #3
In a 5:00 Window: 25/20 Cal Bike
Time Remaining - Max Thrusters @ 185/125lbs
9am Class
A.
In Teams of 3:
"Sleep Walk" Part #1
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining - Max Overhead Squats @ 95/65lbs
Rest 3:00
"Sleep Walk" Part #2
In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining - Max Hang Squat Cleans @ 115/85lbs
Rest 3:00
"Sleep Walk" Part #3
In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining - Max Thrusters @ 135/95lbs
B.
Finisher
5 min AMRAP
Alt KB Turkish Get Ups (heavy)