Programming week of 5/20/19
Monday
A.
Power Snatch + High Hang Snatch
Every 1:30 for 8 Sets
2 + 1 @ 65-70%
Build weight as possible, no missed reps
B.
3 Rounds - CAP 28
800m Run
40 US KB Swings @ 53/35lbs
40 Wallballs @ 20/14lbs to 10ft/9ft
Tuesday
A.
3 Rounds
8 Strict Chin Ups
Rest :30
12 DB Bent Over Rows (2 DBs)
Rest 2:00
B.
CAP - 17
3 Rounds
15 Power Cleans @ 115/85lbs
20 Pushups
Directly into 2 Rounds
27/21 Cal Row
75 Double Unders
Directly into 1 Round:
50/35 Cal Bike
Wednesday
A.
5 Sets
2 Front Squats @ 80%+
Into
25 Unbroken Russian KB Swings (heavy)
Rest 1:30
B.
For Time - CAP 14
21-15-9
Toes to Bar
Single Arm DB Shoulder to Overhead @ 50/35lbs (complete reps on left arm, then on right arm) (70/50lbs)
Overhead Squats @ 95/65lbs (115/85lbs)
Thursday
A.
Bar Skills
10:00 Tech Work:
Kipping Progressions
Linking Toes to Bar
Butterfly Kips
A1.
Optional Strength
Make up missed strength work from Monday, Tuesday or Wednesday
B.
22 min AMRAP
400m Sandbag Run @ 50/35lbs
Max Unbroken Pull Ups
15 Ab Mat Sit Ups
Friday
A.
4 Rounds
1 Overhead Squat @ 85%+
Rest :30
14 Alt Barbell Back Rack Reverse Lunges
Rest 2:00
B.
"Fight Club"
3 Rounds for Total Reps:
1:00 – Thrusters @ 95/65lbs
1:00 – Power Cleans @ 95/65lbs
1:00 – Box Jump Overs @ 24/20”
1:00 – Pull-Ups
1:00 – Bike Cals
Rest 1:00 between rounds.
Saturday
Comp Class
A.
Front Squat + Jerk
12:00 to build to heavy 1 + 2 then
2 x 1 + 2 @ 80%
B.
3 Rounds:
400m Run
15 Bar Facing Burpees
3 Rope Climbs
Directly into:
10 Power Clean and Jerks @ 155/105lbs
10 Power Clean and Jerks @ 185/135lbs
10 Power Clean and Jerks @ 225/155lbs
C.
Finisher
75 GHD Sit Ups
Break up as needed, target big sets
9am Class
A.
In Teams of 3, with a 30:00 Time Cap
3 Rounds
400m Team Run
50 Bar Facing Burpees
9 Rope Climbs
Directly into:
21 Clean and Jerks @ 115/85lbs
21 Clean and Jerks @ 135/95lbs
21 Clean and Jerks @ 155/105lbs
21 Clean and Jerks @ 185/125lbs
21 Clean and Jerks @ 205/135lbs
B.
75 Hollow Rocks
Break up as needed to keep movement quality high