Transition Week 8/5/19
Monday - Upper Body Pulling
A.
20 mins Tech + Coaching
Pull Ups
Chest to Bar Pull Ups
Bar Muscle Ups
Ring Muscle Ups
B.
12 min AMRAP
21 KB Swings
14 KB Goblet Reverse Lunges
7 Push Jerks
Scaled: 35/26lbs, 115/80lbs
Rx: 53/35lbs, 135/95lbs
Comp: 53/35lbs, 165/115lbs
Each movement should be unbroken, at least through the first couple of rounds
Tuesday - Squat
10 mins Hip Mobility
Couch Stretch
Glute Wall Stretch
Banded Hamstring Floss
10 mins Squat Technique
Foot Positioning
Torso Position
Correctional movements
B.
For Time - CAP 20
400m Run
40 Wall Balls
40 Box Jumps
400m Run
30 Wall Balls
30 Box Jump
400m Run
20 Wall Balls
20 Box Jumps
Scaled: 14/10lbs, Step Ups @ 24/20”
Rx + Comp: 20/14lbs, 24/20”
Target an even pace throughout - don’t try to push too hard on the opening round. WB and BJ should be completed in no more than 3 sets for each round, step down from the box jumps
Wednesday - Upper Body Pushing
A.
10 mins Shoulder Mobility
Lax Ball Scap Smash
Banded Lat Stretch
Banded Super Rack
10 mins Overhead Stability
Banded KB Press
Overhead KB Carries
B.
Every 4:00 for 5 Rounds
3 Bar Muscle Ups
6 Toes to Bar
9 Power Snatch
15/12 Cal Bike
Scaled: 6 Ring Rows, Hanging Leg Raise, 75/55lbs
Rx: 6 Chest to Bar Pull Ups, 95/65lbs
Comp: 115/80lbs
Target sub 2:30 for each round - scale weights/movements to allow for this. It’s a deload week, you don’t need to crush yourself.
Thursday - Rowing
A.
10 mins Row Technique
Into
4 Rounds
30 Strokes
1:30 Rest
B.
18 min AMRAP
400m Row
15 No Push Ups Burpees
2 KB Turkish Get Ups (each side)
80% aerobic effort throughout. Take the time to focus on row technique
Friday - Weightlifting
A.
10 mins - Snatch
Lift Offs
Pulls
Balances
10 mins - Clean + Jerk
Lift Offs
Pulls
Jerks
B.
3 Rounds - CAP 8
21/15 Cal Row
75 Double Unders
Into
3 Rounds - CAP 8
20 Alt DB Snatches
12 Lateral DB Burpees
Scaled: 18/12 Cal Row, 100 Single Unders, 35/25lbs
Rx: 50/35lbs
Comp: 70/50lbs
Smooth movement - keep the pace controlled but not easy
Saturday
Comp Class
A.
OTM 24
Min 1: 1 Legless Rope Climb
Min 2: 8 Narrow Grip Overhead Squats (build weight)
Min 3: 12-16 Freestanding Shoulder Taps
Min 4: 8 Stone to Shoulder @ 145/115lbs
B.
5 Rounds
200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx: 115/80lbs
Comp: 135/95lbs
9am Class
For Time - CAP 35 - Teams of 2
100 Plate Ground to Overhead @ 45/35lbs
100 Hang Power Cleans @ 95/65lbs
100 Wall Balls @ 20/14lbs
100 Push Press @ 95/65lbs
Static holds throughout:
Plate Overhead during GTOH
Barbell Front Rack during HPC
MB Overhead during WB
Barbell Front Rack during PP
If the static hold drops then the reps must stop
Scaled: 25/15lbs, 75/55lbs, 14/10lbs