Programming Week of 7/29/19 (Retest Week)

Programming Week of 7/28/19 (Retest Week)


Time to retest some lifts and conditioning pieces - hit those PRs!

Monday

A.

20:00 to Build to 1RM Clean

First 10:00 should be warm up reps, second 10:00 should be 3-5 heavy singles

  • Don’t try to match your previous PR - take 1 rep slightly below previous max, then jump above your previous max

B.

3 min AMRAP

21/15 Calorie Row

21 Lateral Burpees over Rower

Max Overhead Squats

Rest 3:00

3 min AMRAP

18/13 Calorie Row

18 Lateral Burpees over Rower

Max Overhead Squats

Rest 3:00

3 min AMRAP

15/11 Calorie Row

15 Lateral Burpees over Rower

Max Overhead Squats

Scaled: Row - 18/13 - 15/11 - 12/9 Cals, 45/35lbs - 65/45lbs - 75/55lbs

Rx: 75/55lbs - 95/65lbs - 115/85lbs

Comp: 95/65lbs - 115/80lbs - 135/95lbs

Tuesday

A. 

Every 3:00 for 5 Rounds

15 Bar Facing Burpees

12 Deadlifts @ 225/155lbs (255/175lbs)

9 HSPU (Strict)

B.

4 Rounds

400m Run

Rest 1:30

  • Pace should be high on each one, look to keep them within :10 of each other

Wednesday

A.

20:00 to Build to 1RM Bench Press

First 10:00 should be warm up reps, second 10:00 should be 3-5 heavy singles

  • Don’t try to match your previous PR - take 1 rep slightly below previous max, then jump above your previous max

B. 

3 Rounds

Max Unbroken Strict Ring Dips

Rest 2:00

C.

5 min AMRAP

30 Double Unders

5 Hang Power Cleans @ 135/95lbs (185/125lbs)

Thursday

A.

3 Rounds - CAP 18

21/15 Cal Bike

15 Wall Balls

12 Toes to Bar

Rest 1:1

Scaled: 18/13 Cal, 14/10lbs, Hanging Leg Raise

Rx: 20/14lbs

Comp: 30/20lbs

  • Rest the amount of time it takes you to complete the round. Record your round times, look to move fast

B.

Rowing

4 Sets

500m @ 85%

Rest :30

250m @ 90%

Rest 2:00

Friday

A.

20:00 to Build to 1RM Deadlift

First 10:00 should be warm up reps, second 10:00 should be 3-5 heavy singles

  • Don’t try to match your previous PR - take 1 rep slightly below previous max, then jump above your previous max

B. 

2 Rounds

5 min AMRAP @ 90%

8 Box Jump Overs @ 24/20”

8 Alt DB Snatch @ 50/35lbs

Rest 5:00

Keep the pace high throughout, the rest is long so push hard on each round

Saturday

Comp Class

A.

OTM 21

Min 1: 1-4 Strict Ring Muscle Ups

Min 2: :30 Triple Under Practice

Min 3: 16 KB Overhead Walking Lunges @ 70/53lbs

  • Scale the SRMU to kipping RMU or CTB

B.

For Time

1 Mile Run, directly into:

10 Rounds of the “Bergeron Beep Test” @ 75/55lbs

1 Round of “BBT”:

7 Thrusters

7 Pull Ups

7 Burpees


C.

Accumulate

2:00 Side Plank (each side)

  • Break up and switch sides as needed

9am Class

A.

2 Rounds For Time - Teams of 2 - CAP 35

800m Run

6 Rounds

7 Thrusters

7 Pull Ups

7 Bar Facing Burpees

Scaled: 45/35lbs

Rx: 75/55lbs

  • Partners run together, then alternate complete rounds (6 each across the workout)

Jon Colborn