Programming W/C 20th August 2018

Monday
Skill / strength

Every 2 minutes for 18 minutes (9 rounds):

Base
1a. SLDL – 3×8-10 @ 31X1
1b. Side Plank – 3x30s each side
1c. Top of Ring Row Hold – 3×30-60s

Performance (Pre-requesite is being able to overhead squat an empty bar barefoot):
1. High Hang Snatch – 3x3x50-60%
2. Hang Snatch – 3x2x60-70%
3. Below Knee Hang Snatch – 3x1x70-80%

WOD

AMRAP 6

Base
12 Alternating DB Snatch
12 DB Goblet Squats
12 Burpees

Performance
6 Power Snatch (40/25)
6 Overhead Squats (40/25)
12 Burpees, Lateral Over Bar

Rx+ at 60/40kg

 

Tuesday
Skill / strength

Base
EMOM 15, rotating:
1. Goblet Squat / 2KB Front Rack Squat – 10 (heavy)
2. Forearm Plank – 60s (weighted if able)
3. Prone Snow Angel – 15 @ 2020

Performance
Front Squat – 5×3 at 80% or more of 1RM, every 3:00, building across sets

WOD

For time:
400m Run
50 Wall Balls (20lbs to 10ft, 14lbs to 9ft)
400m Run

Rx+ 100 Wall Balls
Scaled 25 Wall Balls

 

Wednesday OLY Wednesday
Skill / strength

1a. Press Complex – 5 sets:
3 Strict Press + 7 Push Press + 10 Single Arm DB Push Press/side
Rest 15s between Strict Press and Push Press, completing at the same weight
Rest 15s between Push Press and SA DB PP, chose a challenging load for the dumbbell for you

Warm-up – 2 sets, completing 1 set every 2:00
Working sets – 5 sets, completing 1 set every 3:00, building across sets to a heavy top set

1b. L-Sit Progression – 5×20-40s
Complete L-Sit Progression during rest interval of Press Complex

Note: Include Tall Snatch in warm-up

1. High Hang Snatch – 3×3, building across sets, every 1:30
Focus on fully extending but not on creating bar height, instead focus on pulling under and catching low

2. Halting Snatch Deadlift + Hang Snatch – 5×3(1+1), every 2:30
Execution:
-Perform 1 halting snatch deadlift, focusing on maintaining positions throughout
-Pause for 1 second at top of snatch deadlift, then bring the bar into the above knee hang
-No pause at the hang, immediately complete the hang snatch
-Return the bar to the floor and complete the complex 2 more times for a total of 3 reps

*Halting Snatch Deadlift: https://www.youtube.com/watch?v=eHarHXNcId8

3. Snatch – 3-3-2-2-1-1, building across

4. From rack: Advanced: Snatch Balance + Overhead Squat – 3-5×2+1 at 80-90% of last week’s best Novice: Overhead Squat – 5×5 with 2s eccentric and 2s pause at bottom, stay light and focus on position

WOD

AMRAP 10
50 Double Unders
30 Horizontal Kettlebell Swings (32/24kg)
10 Barbell Shoulder to Overhead (60/40kg)

 

Thursday
Skill / strength
WOD

In Teams of 4, start as soon as the person in front of you has moved on from their station, NOTE: You cannot move off your station if the person in front has not finished theirs

5 rounds, for time:
25/18 Calories of Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

Time-cap: 45 minutes

 

Friday
Skill / strength

Every 4:00 for 12:00 (3 rounds):

a. Max Strict Pull-up (5-10 reps target, add weight or use assistance as needed to hit range)
b. Bent Over BB Row 8-10
c. 2DB Hammer Curls 12-15

Rest 15s between movements

WOD

In pairs, YGIG rounds of:
AMRAP 12
6 Handstand Push-ups
9 Toes to Bar
12 (6+6) DB Hang Clean + Jerk

Scaled
6 2DB Strict Press
9 Strict Knee Raises
12 (6+6) DB Hang Clean + Jerk

Rx+
6 Strict HSPU
9 Unbroken TTB (break = 10 Synchro Burpee Penalty)
12 (6+6) DB Hang Clean + Jerk

 

 Saturday Weightlifting Team Training

1. Building across, every 2:00:
Advanced: Power Clean + Hang Clean + Clean – 3×1+1+1
Novice: Hang Clean – 3×5

2a. Press in Split – 3×5
2b. Foot work drill – 3×5 of each:
-1b1. step back, step forward, recover
-1b2. step back, stomp forward, recover
-1b3. drop to split from toes

3. Push Press + Power Jerk + Split Jerk – 3×2(1+1+1), building across, every 2:00

4. Building across, every 2:30
Advanced: Clean + Split Jerk – 7×2(1+1)
Novice: Hang Clean + Split Jerk – 7×3+3

In teams of 4:

90 Wall Balls (20lbs to 10ft, 14lbs to 9ft)
90 Box Jump Overs (24/20″)
30 Clean & Jerks (60/40kg)
60 Wall balls
60 Box Jump Overs
30 Bar Muscle-ups
30 Wall Balls
30 Box Jump Overs
30 Clean & Jerks (85/55kg)
*Must tag each transition*

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