Programming w/c 7th Jan 2019

 

Warm up Strength Workout Extra work (optional)
Monday 10:00 For Quality:
20 Single Arm Kettlebell Rack Lunges
50-75 Single Unders
15-20 Hollow Rocks
Notes
Lunge: 20 = 10 steps with weight in left hand, 10 steps with weight in right hand.
Front Squat
5-5-5, 2x5Notes
Athletes build over the first three sets to a weight which is challenging but manageable, leaving two good reps in the tank. Repeat for two more sets.TIMECAP: 25:00
3 Rounds For Time:
60 Double Unders
30 Wall Ball, 20# to 10’/14# to 9′
20 Toes-to-BarTIMECAP: 9:00
EMOM 12, alternating:
a) 0:45 Assault Bike @ moderate
b) PVC Flow
c) 50′ Duck Walk
d) 50′ Low Bear Crawl
Tuesday PVC skill work on the power jerk/split jerk

4 Sets:
5 Push Press
5 Power Jerks
5 Split Jerks
200m Jog

First 2 sets empty bar

Split Jerk
12×1 EMOMNotes
Athletes with an established 1RM should begin with ~75%. They should build by feel, but their task is to make 12 crisp, solid lifts, not to hit a max.
Athletes without an established 1RM should load at coaches discretion, selecting a starting weight which allows them to focus on technique and building so long as they can maintain good mechanics.
Run/Dumbbell Snatch/Run
4 Rounds For Total Time:
200m Run
20 Dumbbell Snatch, 50#/35#, alternating
200m Run
2:00 Rest Between RoundsTIMECAP: 25:00
GEAR: 3SCALING GUIDE
Run: For athletes who will run slower than 1:00/200m, reduce distance to 150m.
Dumbbell Snatch: Athletes should be able to complete each round in an unbroken set, i.e. only stopping to switch hands/adjust position at the bottom. Scale load accordingly.
Extra Work: Death March
40-40-40, 2x40Notes
40 = 20/leg.
Athletes build over the first three sets to a challenging weight, but one which they can perform unbroken. Repeat that weight for the remaining two sets.
Wednesday EMOM 12, alternating:
a) 15 Band Pull Aparts, slow eccentric
b) 10 Inchworm + Pushup
c) 12 beat Swings on Pullup Bar
A)
15:00 Volume Accumulation:
1-5 Ring Muscle-Ups
20′-60′ Handstand Walk
0:10-0:30 Single Arm Plank/sideB)
5 Rounds For Total Reps:
1:00 Pushups
1:00 Farmers Carry, 50#/35# Dumbbells
1:00 Assault Bike (Calories)SCALING NOTES
Part A
Athletes should scale an exercise if they cannot consistently perform the bottom range of the volume in a timely manner. This is strength and skill work, not conditioning, so allow athletes to struggle through challenging movements so long as they can perform even small sets.Scale Muscle-Up to one of the following, listed from highest to lowest proficiency:
-Chest-to-Bar Pullup
-Chin-Over-Bar Pullup
-Jumping Chest-to-Bar PullupScale Handstand Walk to Straight Arm Bear Crawl.
Scale Single Arm Plank to Front Plank (0:30-1:00).Part B
Pushup: So long as athletes can consistently work in at least singles with good mechanics and short rests, they shouldn’t scale. If they cannot maintain quick singles with good form, scale to incline pushup.
Farmers Carry: Count every 10′ as 1 rep. Athletes should be able to work for the duration of the minute without stopping more than once. Scale load accordingly.
10-10-10, 2×10

Notes
Athletes build over the first three sets to a weight which is challenging but manageable, leaving 2-3 good reps in the tank. Repeat for two more sets.

OLY stretch and drill snatch positions (coach led) – 10-15min Snatch pull + hang snatch 5×1+1 build over sets – 25min Snatch pulls (1rm weight or heavier) 5×3 – 1 set every 15min
Thursday 4 Rounds for Quality:
8 Single Arm Waiter Squats/side
8 Single Arm Kettlebell Swings/side
8 Scapular Pullups
8 Scapular Pushups
Dumbbell Walking Lunges
20-20-20, 2x20Notes
20 = 10/leg.
Athletes build over the first three sets to a challenging weight, but one which they can perform unbroken. Repeat that weight for the remaining two sets.TIMECAP: 20:00
AMRAP 20:
5 Thrusters, 42.5/30
7 Hang Power Cleans, 42.5/30
10 Sumo Deadlift High Pulls, 42.5/30SCALING GUIDE
Athlete should be able to complete unbroken sets on thruster and no more than 2 sets/round on hang power clean and SDHP. Scale load to the lowest common denominator, i.e. if the athlete can maintain unbroken thrusters but can’t maintain two sets on one of the other movements, scale for that movement to keep overall intensity high.
Hang Power Clean: Scale movement to dumbbells for athletes who are still developing proficiency with the clean.
EMOM 12, alternating:
a) 0:45 Assault Bike moderate to hard
b) 8 Bulgarian Split Squats/side
c) 8 Cossack Squats/sideNotes
Bulgarian Split Squat + Cossack Squat: Focus on controlling eccentric and maximizing depth over the course of the sets.
Friday 12:00 For Quality:
200m Row
10 Rotational Medicine Ball Throws/side
10 Perfect Burpees
Part A
For Time:
30/25 Handstand Pushups
30 Burpees
30 Box Jumps, 24″/20″TIMECAP: 8:00Handstand Pushup: Athlete should be able to complete HSPU in no more than four sets with short rests. Scale repetiitons accordingly. Scale movement to Hand-Release Pushup or Hand-Release Knee Pushup.
Burpee: Athlete should be able to complete burpees in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to squat thrust.
Box Jump: Athlete should be able to complete box jump in no more than two sets with short rests (stepping down and jumping right back up, NOT rebounding). Scale height accordingly. Scale movement to step-up.Part B
Warm-Up:
3×1:00 work/1:00 rest, escalating intensity each set3x500m Max EffortCooldown:
3:00 at easy paceNotes
Full recovery between 500m efforts, these should be all out!
Push Press
5-5-5, 2x5Notes
Athletes build over the first three sets to a weight which is challenging but manageable, leaving two good reps in the tank. Repeat for two more sets.
Saturday Clean (power or squat) + hang clean + jerk to a heavy single in 15min WOD

In a pair:

2 rounds

Run 400m

44 DB snatches @22.5kg

Row 400m

44 wall ball

Bike 60 cal

44 devils press @15/10kg

Competitor Clean (power or squat) + hang clean + jerk to a heavy single in 15min EMOM x10

2 power cleans + 2 jerks @80-90% of part A

Gymnastics 

EMOM x20

Bar muscle ups 5-10

Pistols 14-20

Ring dips 10-15

HS walk or scaled version 15m

WOD

individual 

2 rounds

Run 200m

22 alt db snatch @25/17.5kg

Row 200m

22 wall ball

Bike 30/22 cal

22 devils press @2×22.5kg

As a pair
YGIG 20min AMRAP
10 STOH @7050kg
15m DB front rack lunges
10 Burpee box overs
Extra A)Snatch
12×1 EMOMNotes
Athletes with an established 1RM should begin with ~75%. They should build by feel, but their task is to make 12 crisp, solid lifts, not to hit a max.
Athletes without an established 1RM should load at coaches discretion, selecting a starting weight which allows them to focus on technique and building so long as they can maintain good mechanics.B)Single Arm Dumbbell Row
Per Side:
10-10-10, 2x10Notes
Athletes build over the first three sets to a weight which is challenging but manageable, leaving 2-3 good reps in the tank. Repeat for two more sets.
A)
Deadlift/Rope Climb
4 Rounds:
12 Deadlifts, moderately heavy
1:00 Rest
1-3 Rope Climbs, 15′ Ascent
1:00 RestNotes
Deadlift: Athletes should use a load which they can complete unbroken for at least the first two rounds and in no more than two sets for the remaining two sets.
Rope Climb: For athletes who are not challenged by 3 rope climbs per round, scale up to legless rope climb. Scale movement to partial rope climb or lying-to-standing rope climb.B)
Assault Bike
Warm-Up:
6:00, escalating intensity every 1:3010:00 @ 8-9
5:00 Rest
10:00 @ 8-9Cooldown:
3:00 @ 6Notes
For their ten minute work sets, athletes are looking for a pace which is hard, but submaximal. They should be able to keep a consistent pace thorughout the set, and both sets should be about the same in terms of total calories. Heart rate and respiratory rate should be high.C)
Prehab Circuit 2
EMOM 12, alternating:
a) 0:45 Row @ moderate
b) 15 Russian Kettlebell Swings
c) 50′ Dual Kettlebell Overhead Carry

D)
EMOM 12, alternating:
a) 0:45 Row @ moderate
b) Squat Flow
c) 50′ High Knees
d) 50′ Buttkickers

 

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