Weekly Programming: 0709 – 0715

Monday, July 09, 2018

L200 – Strength

Deadlift:
– Build to a Heavy Single

L200 – Conditioning

“Detention”
AMRAP 12:
– 6 Strict Handstand Push-ups
– 9 Deadlifts (225/155)
– 30 Double Unders

Today starts off with athletes building to a heavy single deadlift. This “heavy” single should be relative for the day, with athletes stopping at the point of form breakdown. The load on the deadlift within “Detention” should be something that athletes could complete 21+ repetitions unbroken when fresh. If athletes can complete 10+ strict Handstand Push-ups in a row, keeping the repetitions at 6 for the workout will be appropriate. If this number is under 10, dropping the reps to 3 will allow athletes to get the stimulus we are looking for, which is something they can get done in 1-2 sets.

L100 – Strength

Deadlift: 3 x 5

L100 – Conditioning

AMRAP 12:
– 2 Wall Walks
– 9 Deadlifts
– 30 Double Unders

 


Tuesday, July 10, 2018

L200

“Jack Squat”
21-15-9:
– Front Squat (135/95)
– Kettlebell Swings (70/53)
– 400 Meter Run

In a workout that has a very familiar rep scheme, looking for athletes to go with a moderately heavy load for both the barbell and kettlebell. These should be weight that athletes should swing for 21+ reps unbroken when fresh, although they will likely break several times within the workout. There are three total 400 meter runs, completed after every set of kettlebell swings. The workout will start and end at the barbell station.

L100

“Jack Squat”
21-15-9:
– Front Squat
– Russian Kettlebell Swings
– 400 Meter Run

 


Wednesday, July 11, 2018

L200

“Power Hour”
For Time:
– 50 Clean and Jerks (135/95)

EMOTM = 5 Toes to Bar

Starting on the 0:00 and on every following minute, athletes will complete 5 toes to bar before moving to the barbell to complete 50 clean and jerks for time. The toes to bar do not count towards today’s score, only the time it takes athletes to complete the 50 repetitions on the barbell. The toes to bar variation should be something that athletes will complete unbroken every time on the bar. The weight for the clean and jerks will be athletes “Grace” weight, which is a load athletes could complete10-15+ repetitions unbroken when fresh.

L100

For Time:
– 50 DB Thrusters

EMOTM = 5 Knees to Elbows

 


Thursday, July 12, 2018

L200

For Time:
– 1200 Meter Row
– 100 Double Unders
– 50 Mountain Climbers (left + right = 1 rep)
– 100 Double Unders
– 1200 Meter Row

Simple, but effective cardio chipper today. Men and women will be completing the same amount of work at all stations.

L100

For Time:
– 1000 Meter Row
– 75 Double Unders
– 10 Alt. Lunge Double Butt-Kick Jumps
– 75 Double Unders
– 1000 Meter Row

 


Friday, July 13, 2018

L200 – Strength

Snatch:
– Build to a Heavy Single

L200 – Conditioning

“Over and Out”
For Time:
– 20 Power Snatches (95/65)
– 20 Lateral Bar Hopping Burpees
– 20 Overhead Squats (95/65)
– 20 Lateral Bar Hopping Burpees
– 20 Squat Snatches (95/65)

Two part workout today, building to a heavy single squat snatch to start out. Weight on the barbell in “Over and Out” should be something that athletes could complete in 1-2 sets if they had to. One weight on the bar today. The limiting factor will most likely be the squat snatches, so our weight will be determined by capacity at that movement. Burpees are lateral over the bar, with no need to stand to full extension before jumping ove

L100 – Strength

Hang Power Snatch: 3 x 5

L200 – Conditioning

For Time:
– 20 Alt. DB Snatches
– 20 Lateral Barbell Burpees
– 20 Goblet Squat
– 20 Lateral Barbell Burpees
– 20 Alt. DB Snatches

 


Saturday, July 14, 2018

All Levels

“Kelly”
5 Round for Time:
– 400m Run
– 30 Box Jumps (24/20)
– 30 Wall Balls (20/14)

A few weeks back we completed, “Kellen Helly”, and combination of the benchmark workouts “Helen” and “Kelly”. Today, we complete “Kelly” as written. In this longer triplet, athletes can aim to complete each round somewhere between 5-7 minutes. Adjusting the number of round and reps, weight, or height as needed will help athletes hit the correct stimulus. The wallball should be a load that athletes could complete unbroken when fresh, but in no more than three sets within each round.

 


Sunday, July 15, 2018

All Levels

“Pump It Up”
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

1000m Row

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

The priority in “Pump It Up” is more on quality of movement than on speed. If the quality is there, athletes can then add speed. Athlete’s choice on loading today. The dumbbells should be unbroken, but challenging. Ok to have different weights for the two different movements.