Programming

21/05/2019

A. Strength (00:15-00:35)

1a) Push-ups: 3 x submax. No rest.

Scaling:
– Box Push-ups ( no knee pushups)

1b) Strict Chin-ups: 3 x submax.

Rest 2:00 after push&pull

*note total reps accumulated for each

B. Conditioning (00:40-00:55)

AMRAP 14:
12 Burpees
9 Single Arm DB Hang Power Snatch each arm (22,5, 35)
6 Single Arm DB Push Press each arm (22,5, 35)
Rest 60 sec after each round

C. Acessory
1-Arm DB Rows: 3 x 25 each side. Rest 60s.
*These are meant to be done with same DB used in the Metcon – or lighter if needed

22/05/2019

A. Prep for Wod (00:15 – 00:35)

Rowing skill work

B. Conditioning (00:30-00:55)
EMOM 25:
Minute 1: 40s Max Reps Hollow Rocks
Minute 2: 40s Max Calorie Row
Minute 3: 40s Max Double Unders
Minute 4: 40s Max Calories Bike or Ski Erg
Minute 5: Rest
*Score = totals reps + calories

C. Acessory
for rest of time
DB Hammer Curls x submax reps each set of DBs
*Between each set complete 15 DB Rolling Triceps Extensions

23/05/2019

A. Strength (00:15 – 00:50)

1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s.
– Wider than normal Squat Stance
– Parallel box (same used for back Box Squats)
2) Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s.

B. Conditioning (0:35-00:55)

For time:
30-20-10
Wall balls (20, 14)
21-15-9
Deadlifts (102,5, 70)

C. Accessory

Banded Paloff Alphabet: 3 sets on each side.

24/05/2019

A. Strength

Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.
– Build to a moderate weight over the course of 8 sets.
– Goal is to beat weight achieved on 14/05 by 5kg.

B. Conditioning

3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:
1a) Barbell Rows
1b) Barbell SDHP
1c) Barbell Curls
1d) Barbell Strict Press
1e) Abmat Sit-ups

C. Acessory
Banded Triceps Complex
– Supinated grip pushdown (median head of triceps) x 90s Max Reps
– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Try to beat total reps from last week

 

 

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