Programming week of 6/3/19

Monday

A.

Clean

12:00 to build to heavy double with :02 pause below the knee and :02 pause in the catch on each rep then

2 x 2 @ 80% (with pauses)

  • Drop and reset between reps, be strict on the pauses - they take priority over weight


B.

Every 5:00 for 4 Rounds

30 Air Squats

20/15 Cal Row

7 Power Snatches


Scaled: 15/12 Cal row, 95/65lbs

Rx: 115/85lbs

Comp: 135/95lbs

  • Power Snatch weight should allow for touch + go reps. Scale row cals to complete within 1:00 each round. Each round should take no more than 3:00, even when fatigued

Tuesday

A.

3 Rounds

3 Bench Press

Rest :30

6 Single Arm Half Kneeling DB Press (each side)

Rest 2:00

  • Take the Bench Press as heavy as possible without breaking the reps. Focus on avoiding torso movement on the DB press - press on the side opposite the front leg

B.

For Time - CAP 19

50 AbMat Sit Ups

25/20 Cal Bike

10 Deadlifts

40 AbMat Sit Ups

20/16 Cal Bike

8 Deadlifts

30 AbMat Sit Ups

15/12 Cal Bike

6 Deadlifts

20 AbMat Sit Ups

10/8 Cal Bike

4 Deadlifts

10 AbMat Sit Ups

5/4 Calorie Bike

2 Deadlifts

Scaled: 165/115lbs

Rx: 225/155lbs

Comp: 275/185lbs

  • Scale DL weight to allow for unbroken reps. The Ab Mat Sit Ups will get tough so scale the total reps if needed to allow yourself to keep moving

Wednesday

A.

Back Squat

12 min to Build to a heavy 3 - tempo 22X1 then

OTM 3

3 @ 90% without tempo

  • Tempo takes priority over weight. Don’t bottom out in the squat - maintain some tension in the bottom position

B.

AMRAP 15

40 Double Unders

20 DB Hang Clean + Jerk (10 each arm)

40 Double Unders

20/15 Cal Row

Scaled: 60 Single Unders, 35/20lbs, 15/12 Cal Row

Rx: 50/35lbs

Comp: 70/50lbs

  • DB Hang C+J should allow for 10 unbroken on each arm, at least for the first couple of rounds. If you want to practice double unders instead of doing singles then work for :25 each set, accumulating as many DU as you can

Thursday

A.

Body Positions


A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

5 Rounds - CAP 20

15 Pull Ups

15 Wall Balls @ 20/14lbs

400m Run

  • Scale Pull Ups to Ring Rows or tough jumping pull ups to allow for completion in no more than 3 sets per round. Wall Balls should be unbroken

Friday

A.

OTM 5

2 Tall Jerk

Rest 3:00

OTM 5

2 Jerk Balance

Rest 3:00

OTM 5

2 Split Jerks

  • Position and technique take priority over weight today. Take the time to perfect the movements


B.

"Death Race"

5 Rounds - CAP 10

15/10 Cal Bike

10 Burpees

  • Don’t hold back. Push hard, this isn’t an easy paced workout….

Saturday

Comp Class

A.

Snatch

Build to heavy double then

4 x 2 @ 85%


:02 pause in every catch, drop and reset between reps


B.

In a 10:00 Window

Run 1 Mile

AMRAP Power Clean and Jerks @ 135/95lbs

Rest 3:00

In a 7:00 Window

Run 800 Meters

AMRAP Power Snatches @ 115/80lbs

Rest 3:00

In a 4:00 Window

Run 400 Meters

AMRAP Thrusters @ 95/65lbs

C.

5 x 5 Weighted Pull Ups

Build weight as possible


9am Class

A.

In Teams of 2

In a 12:00 Window

Run 1 Mile

AMRAP Power Clean and Jerks @ 135/95lbs


Rest 4:00


In a 9:00 Window

Run 800 Meters

AMRAP Power Snatches @ 115/80lbs

Rest 4:00

In a 6:00 Window

Run 400 Meters

AMRAP Thrusters @ 95/65lbs


Jon Colborn