Programming week of 6/24/19

Monday

A.

Every 2:00 for 8 Rounds

Clean + Front Squat + Jerk

  • Start @ 70-75% of max jerk and build as possible.

B.

3 Rounds - CAP 16

75 Double-Unders

50 Air Squats

25/18 Calorie Row

Scaled: 125 Single Unders

  • Focus on consistent output here - first and last round should have similar splits.


Tuesday

A.

3 Rounds

4 Strict Press

Rest :30

6 DB Bench Press - tempo 20X2

Rest 2:00

  • Take the strict press as heavy as possible without losing torso position. Tempo takes priority on DB bench press. Target heavier loading than 2 weeks ago


B.

3 Rounds - CAP 12

400m Run

21 US KB Swings

12 Pull Ups

Scaled: 300m, 35/26lbs, Ring Rows

Rx: 53/35lbs


Comp:

3 Rounds - CAP 15

600m Run

21 US KB Swings @ 70/53lbs

7 Ring Muscle Ups

  • The cap is tight - scale to allow yourself to keep moving quickly on this one - target is sub 10:00

Wednesday

A.

Deadlift

12:00 to build to a heavy 4 from a 2” Deficit

  • Reset between each rep on the heavy 4 - lower the bar to the ground, release tension without taking hands off the bar, then regain tension and pull the next rep. Don’t drop the bar!


B.

10 min AMRAP

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches


Scaled: 95/65lbs

Rx: 135/95lbs

Comp: 155/105lbs

  • You should be able to hit each movement unbroken in the opening round or 2 - scale the weight to allow for that


Thursday

A.

Bar Skills - Toes to Bar

  • Shoulder Control

  • Kipping

  • Strict Toes to Bar

  • Kipping Toes to Bar

A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday


B.

8 min AMRAP

10/8 Cal Bike

10 DB Power Cleans (from ground)

Rest 2:00

8 min AMRAP

12/9 Cal Row

10 DB Walking Lunges

Rest 2:00

8 min AMRAP

200m Run

10 DB Push Press


Scaled: 25/15lbs

Rx: 35/25lbs

  • Even paced work - go around 80% effort on the aerobic pieces and keep the DB movements unbroken


Friday

A.

Every 1:30 for 8 Rounds

1 Push Jerk + 1 Split Jerk

  • Start at 75% of push jerk max and build every other round as possible


B.

For Time - CAP 22

1 Mile Run

50 DB Snatches

400 Meter Sandbag Run @ 50/35lbs

30 Pull-Ups

20 Burpee Box Jumps @ 24"/20"

Scaled: 35/25lbs

Rx: 50/35lbs

Comp: 70/50lbs

  • Keep the run pace moderate to pick the DB up straight away and get to work. Pull ups should be completed in 4-5 sets at most


Saturday

Comp Class

A.

Power Snatch

Build to heavy Touch + go 3 then


2 x 3 @ 80% - touch + go


B.

Work/rest effort of (4) intervals, resting 1:00 between.

The task is 75 Power Clean and Jerks (135/95).


2:00 On, 1:00 Off

9 Wallballs @ 30/20lbs

9/7 Cal Bike

Max Clean and Jerks @ 135/95lbs

The fourth and final interval is extended to 3:00 of "work" time.

75 Clean and Jerks is the task - work until completion, or time capped.

C.

100 Banded Tricep Extensions

Break up as needed

9am Class

Teams of 3, AMRAP 30


7/5 Cal Bike

10 MB Squat Jumps @ 20/14lbs

5 Power Clean + Jerks

1st 6 Rounds - 95/65lbs

2nd 6 Rounds - 115/85lbs

3rd 6 Rounds - 135/95lbs

4th 6 Rounds - 155/105lbs


Parters cycle through full rounds, one at a time. Weights climb every 6 rounds, after each partner has cleared the weight two times


Jon Colborn