Programming Week of 7/8/19

Monday

A.

Every 2:00 for 8 Rounds

Hang Clean + Front Squat + Jerk

  • Start @ 70-75% of max jerk and build as possible

B. 

 For Time - CAP 12

21 Deadlifts

400m Run

15 Deadlifts

400m Run

9 Deadlifts

400m Run

Scaled: 185/125lbs

Rx: 225/155lbs

Comp: 275/185lbs

  • DL should be kept to 3-4 sets for the opening 21 - they should be tough


Tuesday

A.

3 Rounds

3 Strict Press

Rest :30

4 DB Bench Press - tempo 20X2

Rest 2:00

  • Take the strict press as heavy as possible without losing torso position. Tempo takes priority on DB bench press. Target heavier loading than 2 weeks ago

B. 

For Time - CAP 20

2000/1750m Row


Directly into 10 Rounds:


3 Power Cleans

6 Pushups

9 Air Squats

Scaled: 1750/1500m Row, 115/80lbs, Elevated Push Ups

Rx: 155/105lbs

Comp 205/145lbs

  • Keep a high pace on the 10 rounds - transition fast between movements

Wednesday

A.

Deadlift

12:00 to build to a heavy 5 with a :02 pause below the knee on each rep

  • Reset between each rep with the bar on the ground - no touch + go


B. 

On the 4:00 x 5 Rounds

9 Box Jump Overs 

15 Dumbbell Front Squats

15/12 Cal Bike

Scaled: 24/20”, 35/25lbs

Rx + Comp: 30/24”, 50/35lbs

  • High paced work - squats should be unbroken

Thursday

A.

Handstand Skills

  • Balances Against Wall

  • Free Balances

  • Handstand Walks

A1.

Optional Strength

Make up missed strength work from Monday, Tuesday or Wednesday

B.

5 Rounds - 80% Effort

1:00 Ab Mat Sit Ups

1:00 Burpees

1:00 Single Unders

1:00 Russian KB Swings @ 53/35lbs

  • Even paced work - go around 80% effort and target the same number of reps in every round


Friday

A.

Every 1:30 for 8 Rounds

1 Push Jerk + 1 Split Jerk

  • Start at 80% of push jerk max and build every other round as possible


B. 

15 min AMRAP

2 Rounds

7 Chest to Bar Pull Ups

7 Overhead Squats

Into 

2 Rounds

7 Toes to Bar

7 Push Press

Scaled: Pull Ups/Ring Rows, 75/55lbs

Rx: Chest to Bar Pull Ups, 95/65lbs

Comp: 4 Bar Muscle Ups, 115/80lbs

  • Complete 2 rounds of the first couplet, then 2 rounds of the second couplet, then back on to the first one

Saturday

Comp Class

A.

Power Snatch

Build to heavy Touch + go 2 then

2 x 2 @ 80% - touch + go

B.

4 Rounds

1:00 - HSPU

1:00 - Power Snatches @ 95/65lbs

1:00 - Thrusters @ 95/65lbs

1:00 - Cal Bike

2:00 - Rest

  • High paced work, don’t take time off between movements, keep the transitions fast


C. 

400m KB Farmers Walk @ 2 x 53/35lbs

Break up as needed but target big sets


9am Class

Teams of 2 - CAP 30

50/40 Cal Bike

50 Wall Balls @ 20/14lbs

60/45 Cal Bike

75 Power Cleans @ 135/95lbs

60/45 Cal Bike

50 Wall Balls @ 20/24lbs

50/40 Cal Bike

Partners can break up reps any way


Jon Colborn