Sat Sept 12, 2015
Muscular Development and Fitness - Conditioning day:
A. Accumulate and/or partition reps in any desired manner (20 min cap):
75 Power Snatches (light – RX would be 75/55#)
Run 1 mile (1600m) OR Row 2000m OR Assault 3.0 miles
75 Pull-ups or Ring Rows
B. AMRAP 10 min:
100m (1/2 alley and back) Front-Rack KB Carry (2 KB held at shoulder level)
5 Rounds of:
20 Double-unders / 20 single-unders
10 Sit-ups (add weight as desired)
Then another 100m (1/2 alley and back) Front-Rack KB Carry (2 KB held at shoulder level)
Max rounds of 20 Double-unders and 10 Sit-ups in remaining time
A. C&J – Work up to 78% x 2 sets of 3
B. Front Squats – Work up to 85% x 3
C. EMOM x 14 min (alternating movements each minute):
Even minutes – 2 TnG Squat cleans @ 80-85% max clean
Odd minutes – TTB (choose number to hit UNBROKEN each round)
D. AMRAP 6 min:
Run 400m
10 Burpee Bar Muscle-ups
Max reps Wall-Balls in remaining time
E. DB lateral Raises – 3 x 12-15 reps (slow and controlled)
Fri Sept 11, 2015
A. Z Press (L-seated military press) – Reps 10-8-6-4 (increasing weight)
B. Dips / Push-ups – EMOM x 7 min UNBROKEN
***Once you hit same number for all 7 minutes, then increase difficulty following week
C. Quickly practice movement of “Double KB Hang clean and press”
D. AMRAP 10 min – Climb as high as possible in rep scheme: 3-6-9-12-15-18 etc…
Double KB Hang clean and press
Burpees (with pushup on KB’s for each rep)
Wall-Balls
A. Snatch – Work up to 85% x 3, and then 88% x 3
B. Snatch Balance (based off SB max) – Work up to 84% x 4
C. Back Squats – 89% x 2, 2, 2
D. Bent-Over Barbell Rows – 3 x 10 (heavier than last week if you made all 3 x 10)
E. Weighted Hip extensions – 3 x 10
A. Strict Press – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set
C. Superset 2 movements x 2 sets:
Flat DB Flies x 8-10 reps – RPE 9
Barbell Bench x 8+ reps – RPE 9
Rest 2 min
D. One-Arm lateral Raises – Complete 7 sets of 12 reps per arm, where the only rest
is while the opposite arm is working. Cautious with weight selection. First set should be like RPE 4
E. 3 Rounds, resting as minimally as possible:
Band Pushdowns x 15-20 reps
OH DB Ext (both hands on one DB) x 8-10 reps
Thur Sept 10, 2015
Reminder on Thursday Schedule:
530am - Olympic Lifting
630am - Fitness Recovery
8am - Fitness Recovery
11am - Fitness Recovery
12pm - Olympic Lifting
4pm - Fitness Recovery
5pm - Fitness Recovery
6pm - Olympic Lifting
7pm - Gymnastics
A. Rope climb skill work x 10 min
ADV Athletes can perform a 6-min EMOM on one rope while practice occurs on other rope
B. Muscle-up skill work x 10 min (transition work, false grip, pull-position, etc…)
ADV Athletes can perform 6-min EMOM with unbroken reps of choice
C. Double KB Hang Clean and Press skill work x 10 min (this movement is in WOD Friday,
so just spend time practicing and getting comfortable with technique. No need to go too heavy)
D. KB Swing Ladder with partner. Accumulate total reps as a team,
completing all reps at lighter KB prior to moving to subsequent heavier kettlebells:
40 KBS light
30 KBS moderate
20 KBS heavy
10 KBS very heavy
E. AMRAP 60 sec for max cals on Assault Bike
REST DAY - Tons of mobility on hips and shoulder girdle (light swimming if desired)
REST DAY - Long Walk + Mobility
***This program for Snatches today is the SAME programming as Cleans last week.
If you attended last Thur, this is a great opportunity to continue to work on those
positions and understand how the movement sequence is identical, until the catch
A. 3 sets increasing weight:
2 Snatch Deadlift (Finish with legs bent in "scoop" position)
2 Snatch Pulls (try to stay in heels)
1 Snatch HIGH Pull (extend onto toes)
B. Work to challenging weight for complex:
Snatch Pull
Power Snatch
Hang Power Snatch
Hang Squat Snatch
C. EMOM x 15 min (Increasing weight each min when reps are perfect)
1 Power Snatch + 1 Hang Squat Snatch
Wed Sept 9, 2015
A. Barbell RDL – 3 x 10-12 (same weight all working sets)
B. Back-Rack Split Squats – Reps 10-8-6
(increasing weight to top set of 6 reps)
C. For Time (12 min cap):
30 Front rack lunges (alternating legs)
30 Deadlifts (same bar)
90 Double-unders / 180 singles
30 Deadlifts (same bar)
30 Front rack lunges (alternating legs)
A. C&J – Work up to 75% x 2 sets of 3
B. Push Press (based off the jerk max) – 70% x 3, 75% x max reps (no fails)
C. EMOM x 14 min (alternating movements each minute):
Even minutes – 1 Muscle-up + 2 Dips + 1 Muscle-up + 2 Dips (all unbroken)
Odd minutes - 4 Burpee Box Jumps AFAP + 15 Double-unders
Complete part D and E on your own after class:
D. Turkish Get-ups x 20 reps (heavy, alternating arms each rep) – FOR QUALITY, not time
E. Sprints (preferably find a hill that takes 30 seconds to sprint to top. Then walk to bottom slowly, and repeat for 5 total reps)
***If you occasionally can’t get up mentally for sprints, then feel free to do Airdyne
or Rowing intervals (5-6 sets of 30 sec ALL-OUT, with 90-120 sec rest between sets).
A. Front Squats – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Back-Rack Split Squats – Reps 10-8-6 (increasing) – RPE 9 on final set
C. Barbell RDL – 3 x 12-15 (same weight) – RPE 7
D. Lunges (Holding DB’s or KB’s) – 2-3 sets x 20 reps (10 per leg, alternating legs) – RPE 7
E. 2 Rounds:
10-15 Hip Extensions
20-25 lying leg Raises
20-25 Abmat sit-ups
