Programming Week of 9/23/19

Monday

A.

5 Rounds

3 PVC Jump Overs

Rest :30

10 Barbell RDLs - tempo 2121

Rest 2:00

  • For the PVC jump overs set a PVC on a box to build height. Target same weight on the barbell RDLs as 9/4 but stick to the tempo

B.

For Time - CAP 14

3 Rounds

30/25 Cal Row/Bike

12 Burpee Box Jump Overs 

15 Thrusters

Scaled: 25/18 Cal, Burpee Step Overs @ 20/16”, 75/55lbs

Rx: 24/20”, 95/65lbs

Comp: 24/20”, 115/80lbs

  • Thrusters should be completed unbroken

Tuesday

A.

Power Snatch

1 x 2 @ 85%

1 x 2 @ 90%

4 x 1 @ 92-95%

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

B.

For Time 

3 Mile Run

Check points:

If mile 1 is under 12:00 move to Cat A

If mile 1 is over 12:00 move to Cat B

Cat A - Complete mile 2, if under 20:00 move to Cat AA, if over 20:00 move to Cat BB

Cat B - Complete 800m, if under 20:00 move to Cat BB, if over 20:00 move to Cat CC

Cat AA - Complete mile 3

Cat BB - Complete 800m

Cat CC - Complete 400m

Wednesday

A.

Front Squat

15:00 to build to heavy set of 3 - tempo 11X1

  • Tempo takes priority - be strict on the :01 pause at the bottom.

B.

Every 3:00 for 5 Rounds

18 Wall Balls

12 Toes to Bar

6 Hang Power Cleans

Scaled: 14/10lbs, Hanging Leg Raises, 95/65lbs

Rx: 20/14lbs, 155/105lbs

Comp: 30/20lbs, 185/125lbs

  • WB and HPC should be unbroken, TTB in 1-2 sets

Thursday

A.

Ring Skills

15:00 Practice

  • Ring Support 

  • Skin the Cats

  • Strict Ring Pull Ups

  • Strict Ring Muscle Ups

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.

5 Rounds - CAP 25

50 Single Unders

150ft KB Suitcase Carry (left)

15 No Push Up Burpees

150ft KB Suitcase Carry (right)

Scaled: 35/26lbs

Rx: 53/35lbs

  • Smooth and consistent movement throughout

Friday

A.

4 Rounds

10 DB Bench Press

Rest :60

2 Weighted Pull Ups

Rest 2:00

  • Scale pull ups to 2 negative pull ups on :05 descent for each rep

B.

3 Rounds 2:00 Work/1:00 Rest

15/12 Cal Row

10 Chest to Bar Pull Ups

Max Alt DB Snatch 

Scaled: 12/9 cals, Ring Rows, 35/25lbs

Rx: 50/35lbs

Comp: 5 Bar Muscle Ups, 70/50lbs

  • Pull up variations should be no more than 2 sets, preferably unbroken

Saturday


Pumkin Spice Invitational

Jon Colborn