Programming Wee of 8/26/19

Monday


A.

Power Clean

5 x 4 Touch + Go

  • Rest 2:00 between sets, target the same weights as used 8/16/19

B.

For Time - CAP 13

200m Run

10 Clusters

200m Run

8 Clusters

200m Run

6 Clusters

200m Run

4 Clusters

200m Run

2 Clusters

200m Run

Scaled: 95/65lbs

Rx: 115/80lbs

Comp: 135/95lbs

  • Weight should be something that can be strung together but doesn’t need to be unbroken

Tuesday

A.

5 Rounds

3 Depth to Vertical Jumps

Rest :30

6 Barbell Good Mornings - tempo 2111

Rest 2:00

  • Drop from a 20” Box and get as high as possible. Tempo takes priority on GM, build weight as possible

B.

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Press (95/65)

21/15 Cal Bike

30 Toes to Bar

Scaled: 35/25lbs, 75/55lbs, Hanging Leg Raises

Rx: 53/35lbs, 95/65lbs

Comp: 70/53lbs, 115/80lbs

  • KBS and PP should be completed in 2-3 sets on the opening round, TTB in sets of 5+ reps


Wednesday

A.

Power Snatch

2 x 2 @ 75%

2 x 2 @ 80%

2 x 2 @ 85%

  • Drop and reset between reps, targeting adding 5-15lbs from last weeks sets

B.

AMRAP 5

50 Wall Balls

AMRAP in Time Remaining:

12 Deadlifts

12 Bar Facing Burpees

5:00 Rest

AMRAP 5

35 Wall Balls

AMRAP in Time Remaining:

9 Deadlifts

9 Bar Facing Burpees

5:00 Rest

AMRAP 5

20 Wall Balls

AMRAP in Time Remaining:

6 Deadlifts

6 Bar Facing Burpees

Scaled: 14/10lbs, 135/95lbs, 155/105lbs, 185/125lbs

Rx: 20/14lbs, 185/135lbs, 225/155lbs, 275/185lbs

Comp: 20/14lbs, 225/155lbs, 275/185lbs, 315/205lbs

  • Target 2-3 sets for each round of WB. DL should be possible in unbroken sets but you don’t have to stay unbroken throughout.

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

:40 Work/:20 Rest

  • Wall Walks

  • Bike

  • Hollow Rocks/Hold

  • Shuttle Runs

  • Moderate pace, movement quality takes priority over speed, work the full :40 of each round

Friday

A.

Back Squat

Every 2:00 for 8 Rounds

3 @ 75%

  • Build weight after the 3rd and 6th rounds if possible, the final set shouldn’t be close to max effort

B.

15 min AMRAP

3 Rounds

5 Pull Ups

10 Push Ups

15 Air Squats

Into

25/18 Cal Row

Scaled: Pull Ups/Ring Rows, Elevated Push Ups

Rx: As Written

Comp: Chest to Bar Pull Ups

  • Scale movements to allow continuous movement. You don’t want to be doing singles on Pull Ups

Saturday

Comp Class

A.

Clean + Split Jerk

Every 1:30 for 10 Sets

1 + 2 @ 70%

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

B.

For Time

3 Rounds

400m Run

25/18 Cal Bike

Into

15 Clean and Jerks @ 135/95lbs

12 Clean and Jerks @ 155/105lbs

9 Clean and Jerks @ 185/125lbs

6 Clean and Jerks @ 225/155lbs

3 Clean and Jerks @ 275/185lbs

  • Scale C+J weights to allow for repeatable singles until the final bar when you can slow down if needed

C.

3 Rounds not for time

150 Double Unders

50ft Handstand Walk

Rest as needed between rounds

9am Class

Teams of 3 - CAP 30

3 Rounds

400m Team Run

80/60 Cal Bike

Directly Into…

3 Rounds

60 DB Front Squats

45 DB Push Press

30 DB Thrusters

Scaled: 35/20lbs

Rx: 50/35lbs

  • Runs completed together, one person working on the bike at a time, switch as needed. 

Teams can split the DB work in any way


Jon Colborn