Programming Week of 8/12/19



Power Snatch

2 x 2 @ 65%

2 x 2 @ 70%

2 x 2 @ 75%

  • Drop and reset between reps, if you don’t know your max keep the weight to something moderate and repeatable


For Time - CAP 11

21 Bar Facing Burpees

21 Power Snatches

15 Bar Facing Burpees

15 Overhead Squat

9 Bar Facing Burpees

9 Squat Snatches

Scaled: Lateral Bar Burpee Step Overs, 95/65lbs

Rx: 115/80lbs

Comp: 135/95lbs

  • Power Snatches should be strung together, preferably no more than 5 sets to complete - don’t just go with singles. OHS should be 1-3 sets, squat snatches can be singles to finish



Back Squat

Every 2:00 for 8 Rounds

3 @ 70%

  • Build weight after the 3rd and 6th rounds if possible, the final set shouldn’t be close to max effort


4 Rounds - CAP 18

400m Run

20 DB Hang Clean + Jerks (10 each arm)

15 Chest to Bar Pull Ups

Scaled: 35/20lbs, Pull Ups/Ring Rows

Rx: 50/35lbs

Comp: 70/50lbs

  • DBs should be no more than 2 sets per arm, preferably 1 set per arm. Push the difficulty on the pull ups - if you are good with pull ups use today’s workout to do chest to bar, even if you go for 5 CTB, 10 regular pull ups for each round



4 Rounds

6 DB Z Press

Rest :60

6 Bent Over Barbell Rows

Rest 2:00

  • Position and technique takes priority over the weight. Don’t arch your back on the presses, keep the DBs pulled back overhead. Just the arms moving on the rows




On the Minute: 5 Deadlifts

Scaled: 14/10lbs, 165/115lbs

Rx: 20/14lbs, 225/155lbs

Comp: 30/20lbs, 245/165lbs

  • Score is total WB across the workout. Start with 5 deadlifts, then hit a set on each minute. DL should be unbroken every time. Only do the Comp weight on the DL if you’re doing it on the WB




10 min Technique

  • Wall Walks

  • Balances Against Wall

  • Freestanding Balances


:20 Freestanding Handstand OR 2-3 Wall Walks

  • If you want to work on HS walks then you need to be able to hold a freestanding handstand for at least :10


Make up Strength

If you missed one of the strength pieces from the first part of the week you can do it here


OTM 20 @ 80%

Min 1: Russian KB Swings

Min 2: Assault Bike

Min 3: Plank

Min 4: Rest

Scaled: 35/26lbs

Rx: 53/35lbs

  • KB Swings should be 1-2 sets of work for the full minute. 



Power Clean

6 x 3 Touch + Go

  • Rest 2:00 between sets, start around 70% and build as possible


Every 2:30 for 6 Rounds

12 Toes to Bar

8 Front Squats

Scaled: Hanging Knee Raises, 115/80lbs

Rx: 165/105lbs

Comp: 185/130lbs

  • Target keeping each round under 1:15 every time. Front squats should be unbroken, taking the bar from the ground for each set


Gym Closed

Jon Colborn