Programming Week of 7/15/19

Monday

A.

Clean

12:00 to build to a heavy double with :03 pause in the catch on each rep then

2 x 2 @ 80% (with pause)

  • Drop and reset between reps

B. 

10 min AMRAP

7 Hang Power Cleans

7 Bar Facing Burpees

Scaled: 95/65lbs, Burpee with Lateral Bar Step Over

Rx: 115/80lbs

Comp: 155/105lbs

  • Hang power cleans should be completed in 1-2 sets each round

Tuesday

A.

3 Rounds

6 Bench Press

Rest :30

12 Single Arm Half Kneeling DB Press (each side)

Rest 2:00

  • Targeting same weights as 2 weeks ago

B. 

4 Rounds - CAP 18

200m Run

8 Bar Muscle-Ups

200m Run

12 DB Snatch

Scaled: Pull Ups/Ring Rows, 35/25lbs

Rx: Chest to Bar Pull Ups, 50/35lbs

Comp: Bar Muscle Ups, 70/50lbs

  • Scale gymnastics to allow for max 2 sets to complete each round

Wednesday

A.

Back Squat

12 min to Build to a heavy 6 - tempo 22X1 

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

B. 

For Time - CAP 20

50/35 Cal Bike

Into

100-80-60-40-20 - Double-Unders

50-40-30-20-10 - AbMat Sit-Ups

Into

50/35 Cal Bike

Scaled: 40/25 Cal, 150/120/90/60/30 Single Unders, 30/25/20/15/10 Sit Ups

Thursday

A.

Ring Skills

  • Inversions

  • False Grip Hangs

  • Skin the Cats


A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

22 min AMRAP @ 80%

4 Wall Walks

300m Run

6 DB Overhead Walking Lunges (6 each side) @ 35/25lbs

300m Row

  • Keep the pace moderate, take the time to focus on movement quality over everything else

Friday

A.

OTM 6

3 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. 

14 min AMRAP

3-6-9-12-15 etc.

Row Cals

US Kettlebell Swings

Toes to Bar

Scaled: 35/26lbs, Hanging Leg Raises

Rx: 53/35lbs

Comp: 70/53lbs

  • Try to hang on to unbroken KBS as long as you can

Saturday

Comp Class

A.

High Hang Snatch + Overhead Squat

12:00 to build to heavy 1 + 2 then

3 x 1 + 2 @ 85%

:03 pause in every Overhead Squat


B.

10 Rounds for Time

7 Power Clean and Jerks @ 135/95lbs

7 Bar-Facing Burpees

200m Run

C.

3 Sets

20 GHD Sit-Ups

20 Banded Tricep Extensions

100m Dbl KB Farmers Carry

Rest 2:00 between sets

9am Class

A.

In Teams of 2 - 20 min AMRAP

7 Power Cleans

7 Burpees

200m Run

Scaled: 95/65lbs

Rx + Comp: 135/95lbs

  • Alternate rounds with your partner, keep the pace high - power cleans should be 1-2 sets of touch + go reps each time

Jon Colborn