Programming Week of 9/16/19

Monday

A.

Power Snatch

2 x 2 @ 85%

2 x 2 @ 87%

4 x 1 @ 92%

  • Drop and reset between reps, rest 1:30 between workings sets

B.

For Time - CAP 12

25 Overhead Squats (115/85)

35/25 Cal Bike

25 Overhead Squats

600m Run

Scaled: 75/55lbs

Rx: 115/85lbs

Comp: 135/95lbs

  • Overhead Squats should be completed in no more than 3 sets for each round

Tuesday

A.

Back Squat

Every 2:00 for 8 Rounds

3 @ 78%

  • Build weight after the 3rd and 6th rounds if possible, the final set shouldn’t be getting tough

B.

14 min AMRAP

7 Power Cleans

14 Pull Ups

21 Ab Mat Sit Ups

Scaled: 95/65lbs, Ring Rows

Rx: 135/95lbs

Comp: 185/125lbs, Chest to Bar Pull Ups

  • Power Cleans can be singles but reset fast, Pull ups in 2-3 sets each round

Wednesday

A.

4 Rounds

8 DB Z Press

Rest :60

5 Bent Over Barbell Rows

Rest 2:00

  • Position and technique takes priority over the weight. Don’t arch your back on the presses, keep the DBs pulled back overhead. Just the arms moving on the rows

B.

Every 2:30 for 6 Rounds

50 Double Unders

6 Squat Snatch

Scaled: 75 Single Unders, 95/65lbs Power Snatch

Rx: 115/80lbs

Comp: 165/105lbs

  • Cap jump rope at :45 of work each round, singles on snatches

Thursday

A.

Core Circuit - 3 Rounds

:45 Sandbag/Stone Zercher Hold

6 KB Windmills (each side)

1:00 Anti Rotational Plank

  • Rest as needed between movements and rounds, 15:00 time frame

A1. 

Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here

B.

20 min AMRAP @ 80%

3 Wall Walks

15 Russian KB Swings

400m Row

Scaled: 35/26lbs

Rx: 53/35lbs

  • Smooth and consistent movement throughout

Friday

A.

Power Clean

Every :20 for 6 Reps

1 @ 75%

Rest 2:00

Every :20 for 6 Reps

1 @ 77%

Rest 2:00

Every :20 for 6 Reps

1 @ 80%

  • Adjust to nearest 5lbs for each bar, each rep should look the same for every set

B.

15-12-9-12-15 - CAP 18

Toes to Bar

Deadlifts

Bar Facing Burpees

Scaled: Hanging Leg Raises, 135/95lbs

Rx: 185/125lbs

Comp: 225/155lbs

  • Target big sets on TTB and DL throughout

Saturday

Comp Class

A.

Clean + Split Jerk

Every 1:30 for 10 Sets

2 + 1 @ 70%

OTM 5

2 + 1 @ 70%

  • Build weight each round as possible, target 85-90% of C+J by final set, drop and reset between cleans

B.

OTM 15

Min 1: 30ft Handstand Walk

Min 2: 1-3 Strict Ring Muscle Ups

Min 3: 15 GHD Sit Ups

C.

5 Rounds:

1 Min Wall Balls @ 30/20lbs

1 Min Hang Power Snatch @ 95/65lbs

1 Min Bike Cals

1 Min Rest


9am Class

5 Rounds:

1 Min Wall Balls

1 Min Hang Power Snatch

1 Min Bike Cals

1 Min Rest

Scaled: 14/10lbs, 55/45lbs

Rx: 20/14lbs. 75/55lbs

  • Work as much of each minute as you can, power snatch should be light enough to hit sets of 10+ reps

Jon Colborn