Programming week of 7/1/19

Monday

A.

Clean

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

4 x 1 @ 80% (with pauses)

  • Pauses will mean this isn’t a max out day, but you should be able to get up to around 90%


B. 

For Time - CAP 15

1000m Run

50 Thrusters @ 65/45lbs

30 Chest to Bar Pull Ups

Scaled: 45/35lbs, Pull Ups/Ring Rows

Comp: 95/65lbs, 15 Bar Muscle Ups

  • Thrusters should be completed in 3-4 sets at most. CTB should be completed in 4-5 sets


Tuesday

A.

3 Rounds

5 Bench Press

Rest :30

10 Single Arm Half Kneeling DB Press (each side)

Rest 2:00

  • Targeting same weights as 2 weeks ago


B. 

4 min AMRAP

27 Hang Power Cleans 

27 Lateral Burpees Over Rower

27/21 Calorie Row

Rest 4:00

4 min AMRAP

21 Hang Power Cleans

21 Lateral Burpees Over Rower

21/15 Calorie Row

Rest 4:00

4 min AMRAP

15 Hang Power Cleans

15 Lateral Burpees Over Rower

15/12 Calorie Row

Scaled: 75/55lbs, 95/65lbs, 115/85lbs, 21 BOR, 21/15 Row in first round

Rx: 95/65lbs, 115/85lbs, 135/95lbs

Comp: 115/85lbs, 135/95lbs, 155/105lbs

  • Incremental loading for each round regardless of starting weight. 


Wednesday

A.

Back Squat

12 min to Build to a heavy 5 - tempo 22X1 then

OTM 3

5 @ 80% without tempo

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


B. 

"Nancy"

5 Rounds for Time - CAP 16

400m Run

15 Overhead Squats

Scaled: 300m Run, 75/55lbs

Rx: 95/65lbs

Comp: 115/85lbs

  • OHS should be completed in 1-2 sets every round. Use a weight light enough to allow for that. 

Thursday

Rest Day

Friday

A.

OTM 6

2 Jerk Balance

Rest 3:00

OTM 6

2 Split Jerks

  • Position and speed take priority on the balances, build heavier on the split jerks


B. 

13 min AMRAP

40 Double Unders

8 HSPU

4 Hang Clusters

Scaled: 60 Single Unders, 2 Wall Walks, 95/65lbs

Rx: 115/85lbs

Comp: Strict, 135/95lbs

  • Hang clusters should be unbroken for each round

Saturday

Comp Class

A.

High Hang Snatch + Overhead Squat

12:00 to build to heavy 1 + 1 then

3 x 1 + 1 @ 85%

:03 pause in every Overhead Squat


B.

3 Rounds for Time

800m Run

30 Toes to Bar

21 Double DB Snatches @ 2 x 50/35lbs

C.

Body Armor

3 x 100m Walk, two dumbbells

First 25m - Left DB Overhead, right DB at Hang.

Second 25m - Left DB at Hang, right DB Overhead.

Third 25m - Both DB's at Front Rack

Fourth 25m - Both DB's Overhead

9am Class

A.

In Teams of 2 - 28 min AMRAP

P1 200m Run

P2 Toes to Bar

P2 200m Run

P1 Toes to Bar

P1 250m Row

P2 Double DB Snatches @ 2 x 50/35lbs

P2 250m Row

P1 Double DB Snatches @ 2 x 50/35lbs

Scaled: Hanging Leg Raise, 2 x 35/25lbs

  • Non-running athlete completes as many reps as possible while their partner is running - score is total TTB and DB snatches as a pair

Jon Colborn