Weekly Programming
Thursday April 21
A. 2 touch and go power cleans + 1 split jerk, 11111, begin a set every 2:00
B. Snatchgrip deadlifts w/pause just below knee on way up and down, 222, begin heavier
than last week, 2:00 rest
+
4 rounds for time:
10 pull ups/ring rows
12 burpees to a plate
14 goblet squats
+
Accumulate 2:30 front leaning rest on ground
Wednesday April 20
A1. Push press, 5543, :60 rest
A2. :60 gymnastics or double under practice, :60 rest
+
For 12:00
1st 68 ring dips
2nd 5 touch and go ground to overhead, you pick the weight
3rd 100m run
+
2 rounds not for time:
:30/side plank
20m bear crawl
Friday January
A Max out Friday
+
For time:
10 overhead squats (65/95)
15 burpees
20 KB swings
30 double unders or 60 single unders
20 KB swings
15 burpees
10 overhead squats
Thursday January 28
A. 1 snatch pull + 1 power snatch + 1 hang power snatch, 4x1, 2:00 rest between sets
B1. DB bench press, 3x68, :60 rest
B2. Front leaning rest, 3x:40, :60 rest
+
10:00 @80%
250m row
6 pull ups or ring rows
12 alternating lunges w/plate overhead
14 sit ups
Wednesday January 27
A. Squat clean, 8x1 @moderate loads and building to a tough single, begin a set every :60
+
For 15:00
1st 12 muscle ups or 23 wall walks
2nd 8 touch and go deadlifts, moderate
3rd 10 box jumps
+
3 rounds not for time:
heavy farmers carry down/back
:30 hollow rocks
