Programming week of 6/17/19

Monday


A.

Clean

12:00 to build to heavy triple with :02 pause below the knee and :02 pause in the catch on each rep then

2 x 3 @ 80% (with pauses)

  • Drop and reset between reps, be strict on the pauses - they take priority over weight

B.

AMRAP 9:

10 Hang Squat Snatches

30 Double-Unders

Scaled: 60 Single Unders, 55/45lbs

Rx: 75/55lbs

Comp: 95/65lbs

  • Hang Squat Snatches should be 1-2 sets each round

Tuesday

A.

3 Rounds

4 Bench Press

Rest :30

8 Single Arm Half Kneeling DB Press (each side)

Rest 2:00

  • Targeting same weights as 2 weeks ago

B.

3 Rounds - CAP 15

500m Row

12 Burpees

21 Box Jumps @ 24/20”

  • Consistent paced workout - don’t go too fast to start and die off, round 3 should be within :20 of round 1

Wednesday

A.

Back Squat

12 min to Build to a heavy 4 - tempo 22X1 then

OTM 3

4 @ 85% without tempo

  • Tempo takes priority over weight. Don’t bottom out in the squat - maintain some tension in the bottom position

B.

For Time - CAP 12

25 Thrusters

400m Run

25 Chest to Bar Pull Ups

400m Run

25 Thrusters

Scaled: 75/55, Ring Rows/Pull Ups

Rx: 95/65lbs

Comp: 135/95lbs

  • Initial set of thrusters should be completed in 2-3 sets. Push hard for this workout, don’t finish and feel like you could have gone harder

Thursday

A.

Strongman

  • Atlas Stones

  • Farmers Walks

  • Stone Zercher Carries/Holds

A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

Every 5:00 for 5 Rounds

20 Burpees

8 Stone to Shoulder

100ft Stone Carry

  • Use a weight that’s challenging on the stone, light enough to use good technique, heavy enough to make the reps tough

Friday

A.

OTM 4

2 Tall Jerk


Rest 2:00


OTM 4

2 Jerk Balance


Rest 2:00


OTM 4

2 Split Jerks

  • Position and technique take priority over weight today. Take the time to perfect the movements

B.

On the 4:00 x 4 Rounds

12/9 Cal Bike

9 Bar Facing Burpees

6 Power Snatches

Scaled: 9/7 Cal Bike, 95/65lbs

Rx: 135/95lbs

Comp - 155/105lbs

  • Scale to allow yourself to finish sub 2:00 every round

Saturday

Comp Class

A.

Snatch

Build to heavy single then

5 x 1 @ 85%


:02 pause in every catch


B.

For Time

400m Run

400m Sandbag Run @ 50/35lbs

27 Box Jump Overs @ 24"/20"

15 Power Clean and Jerks 155/105lbs

7 Rope Climbs

15 Power Clean and Jerks @ 185/135lbs

27 Box Jump Overs @ 24"/20"

400m Sandbag Run @ 50/35lbs

400m Run

C.

Body Armor

3 x 8 - Tempo Dumbbell Push Presses

3 x 8 - Tempo Dumbbell Bent Over Row

3 x Max Effort Ring L-Sit Hold

Rest 1:00 between each set.

9am Class

A.

In Teams of 3 - CAP 30

800m Sandbag Run @ 50/35lbs

75 Box Jump Overs 24"/20"

50 Power Clean and Jerks @ 155/105lbs

15 Rope Climbs 15'

50 Power Clean and Jerks @ 155/105lbs

75 Box Jump Overs 24"/20"

800m Sandbag Run @ 50/35lbs

Scaled: 95/65lbs, 5 Ring Rows per rope climb


Jon Colborn