Weekly Programming
Work at a heart rare of 155 or below. That means if you are in the middle of the set and your HR spikes, Stop. Let your HR recover to the 155 Mark and continue. This is our second LSD session of the week.
1000 meter row
50 double unders
25 Snatches (115)
50 double unders
25 Thrusters (135)
50 double unders
25 Cleans (155)
50 double unders
25 deadlifts (175)
50 double unders
1000 meter row
Max out Friday
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For time:
Working with a partner, split up the work with one person working at a time:
200 meter run (together)
30 burpees
40 pull ups
50 KB swings
200 meter run (together)
Front squat, 5x3, 2:00 rest
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EMOM for 8:00
Evens- HSPU or negatives, 4-6
Odds- 10 alternating pistol squats
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4 rounds for time:
6 thrusters (65/95)
10 TTB
12 HR push ups
A. Split jerk, build to a tough single in 12:00
B. Snatch pull clusters,, 4x1.1 starting @1RM and building, :10 between singles, 2:00 rest between sets
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12:00 min @ 85% (if you are wearing a HR monitor you should be working between 155-165 bpm) You should never feel like you are gasping for breath. You should be breathing hard, but should be able to answer a question with a sentence. We will be building volume with these type of workouts over the next few weeks. A way to increase or decrease training stimulus is with the amount of weight you use on the lunges, if you use any at all. Get it!
8 burpee pull ups
12 alternating weighted walking lunges
200 meter run
AMRAP
10:00 muscle up practice (beginners- practice ring dips, use a band if needed, and CTB pull ups. If you’re already proficient in dips and CTB pull ups, practice the transition from the ground. Pull back on the rings until you’re in a row position, arms and legs straight, then pull yourself quickly so you’re in the “turnover” position, rings should now be just below arm pits. Coaches will demonstrate)
Power clean, 4x3 touch and go @ moderate weights, 2:00 rest
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3 sets for reps:
:60 wall balls
:60 box jumps
:60 row cals
:60 rest
