Programming

23/04/2019

A. Prep for WOD (00:10 – 00:20)
OH mobility and some running drills

then warmup for Snatch with (60/42,5)

B. Conditioning (00:20-00:50)

With a partner:

0:00-8:00
Max 400 meter runs (3 rounds, in relay)
A runs 3 rounds @90% then B runs 3 rounds @90% for 8 min, score is total rounds

8:00-16:00
Max Power Snatches (60, 42,5)

16:00-24:00
Max 400 meter runs (3 rounds, in relay)

*Score = total number of 400 meter runs + snatches

C. Accessory

static stretches

24/04/2019

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

1a) DB Neutral Grip Bench Press: 2 warmup sets then
4 x 8
– (palms facing in)

1b) Ring Rows w. rotation: 2 warmup sets
4x 12
– pronated to neutral grip

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

EMOM 12:
ODD Minutes: strict Handstand Push-up Volume Accumulation or Practice
EVEN Minutes: Double Unders Volume Accumulation or Practice
*Score = total reps of HSPU

Then once EMOM is complete,

21-15-9
Push-ups
DB Hammer Curls
*Athlete choice of DB weight

C. Acessory

DB shrugs: 3 x 20
– DBs in Front, with isometric contraction on top
– 20 Explosive Reps

25/04/2019

A. Strength (00:15 – 00:40)

Power Clean: 3 warmup sets
then
5 x 3 @80%, every 90 seconds
– Of last Monday
– Reset on each rep, no bounching and touch and go

2) Back Rack Bulgarian Barbell split squats
2 warmup sets then
4 x 5 each side

– Goal is to beat loading achieved last week by 5kg

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

8 interval rounds of 20sec on / 90sec off

20 seconds all out partner resistance sprint OR allout Assault Bike
with 90 seconds rest

C. Accessory

Single Arm Farmer Carry: Max 30meter Trips in 5 Minutes. Alternate sides. Go as AHAP.

26/04/2019

A. Strength

1) Floor Press: 5-4-3-2-1+
Rest 2:00 between sets

– Build to a 1RM.
– Beginner: Perform sets of 3 reps x 8-10 sets working on technique and adding weight if form permits.
– Use whatever grip people are most comfortable with

B. Conditioning

AMRAP 8:
15 Push Press (52,5, 35)
15 SDHP (52,5, 35)

C. Acessory
Double Alternating Tabata: 8 x 20s work/10s rest.
1a) Banded pull-aparts
1b) Rotating with extended elbows with plate (20/10)
*This is a superset where you’ll alternate each movement for each interval of 20s work.

 

 

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