Programming Week of 5/27/19 (Retest Week)

Monday

A.

Murph

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run


Rx - Wearing a 20/14lb Vest

Rx- - No Vest

Partitioned - 10 Rounds 10 Pull Ups, 20 Push Ups, 30 Air Squats

Scaled Reps - 50 Pull Ups, 100 Push Ups, 150 Air Squats

Scaled Movements - Ring Rows, Hands-Elevated Push Ups, Air Squats



Tuesday

A.

20:00 to Build to 1RM Clean + Jerk


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


B.

Every 3:00 for 5 Rounds

15 Bar Facing Burpees

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

9 HSPU (Strict)

Wednesday

A.

20:00 to build to 1RM Front Squat


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


B.

3 Rounds

Max Unbroken Strict Pull Ups

Rest 2:00

C.

5 min AMRAP

30 Double Unders

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

Thursday

A.

3 Rounds

Max Unbroken Strict Ring Dips

Rest 2:00


B.

Rowing

4 Sets

500m @ 85%

Rest :30

250m @ 90%

Rest 2:00


Friday

A.

20:00 to build to 1RM Snatch


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



B.

2 Rounds

5 min AMRAP @ 90%

8 Box Jump Overs @ 24/20”

8 Alt DB Snatch @ 50/35lbs


Rest 5:00

Saturday

Comp Class

A.

OTM 21

Min 1: 1-2 Legless Rope Climb(s)

Min 2: 5-7 Parallette HSPU

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

B.

For Time

21 Hang Power Snatches @ 115/85lbs

200m Run

21 Overhead Squats

200m Run

15 Hang Power Snatches

200m Run

15 Overhead Squats

200m Run

9 Hang Power Snatches

200m Run

9 Overhead Squats

200m Run


C.

Accumulate

100 Hollow Rocks


Break up as needed to keep the tech perfect

9am Class

A.

For Time

21 Hang Power Snatches @ 95/65lbs

200m Run

21 Overhead Squats

200m Run

15 Hang Power Snatches

200m Run

15 Overhead Squats

200m Run

9 Hang Power Snatches

200m Run

9 Overhead Squats

200m Run


B.

Accumulate

10 KB Turkish Get Ups (each side, heavy)


Jon Colborn