Programming 7.9

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FITNESS

A.

20 Minutes to finish
Front Squat 3×5 @ 32X1

B.

10 Rounds – For time – 20 Minute Cap
5 Strict Pull Ups
8 Goblet Squats
Run 100m

C. Optional Pulling Work – If time allows

3 Rounds
10 Scap Pulls
10 Hammer Curls
20 Straight Arm Lat Pull Downs

COMP

A.

20 Minutes to finish
Front Squat 3×5 @ 32X1

B.

10 Rounds – For Time – 20 Minute Cap
3 Strict Pull Ups
3 Kipping Chest to Bar Pull Ups
8 Double Kettlebell Front Squats
Run 100m

C. Optional Pulling Work – If time allows

3 Rounds
10 Scap Pulls
10 Hammer Curls
20 Straight Arm Lat Pull Downs

Notes:

Scoring: A, score FS. B, score time. C, don’t score – just do it.

A. In both cases, I want all of the Front Squat sets as heavy as possible – no build.
B. Scale so that you can finish in under the time cap, you almost want the pull ups to be a little easier than you feel they should be out of the gate. Go moderate on the goblet squats, ring rows can be subbed for pull ups.

C. This is some optional pulling work if time allows

COMP & FITNESS

A.

15 Minutes to establish a Deadlift 5rm @ 31X1

B.

@ the top of a 2:30 mark
12.12.12 Single Leg RDL @ 3111

C.
For time

5 Rounds
5 Strict Presses – pulled from floor
20 Russian KB Swings
30 Double Unders

D. Optional Upper Body  Push Accessory – If time allows

3 Rounds
15 Front Raises
15 Lateral Raises
15 Rear Delt Raises
Max Banded Tricep Extensions

Notes:

Comp and Fitness are together today

Scoring: Score weight for A and B. Score time for C. Don’t score D.

A. Work up to a 5, but leave a little in the tank, you’ll be doing a 5 next week.
B. Build up to the 12 over the course of 3 sets.
C. Keep the presses heavy from the floor, start heavy and stay heavy.
D. If time allows – some extra shoulder/pressing work

FITNESS

A.

Coaches Choice Oly Warm Up

B.

Every 90s for 12 Rounds

Odd Rounds: Snatch Deadlift x 3
Even Rounds: Hang Power Snatch x 3

C.

Row 750/650 – All out

COMP

A.

Coaches Choice Oly Warm Up

B.

Every 90s for 12 Rounds

Odd Rounds: Snatch Deadlift + Hang Power Snatch + Overhead Squat
Even Rounds: Snatch Deadlift + Full Snatch

C.

Row 750/650  – All out

Notes:

Scoring: A, Throw your range of weights on the board for the snatch. B, score time.

A. Oly warm up with some of the skill work for the lifts today thrown into it.
B. Notice, there is a different lift for the odd and even rounds – drill these hard in the warm up coaches.
C. Max Effort!

FITNESS

A.

3×10 Overhead Squats with PVC or Bar into the warm up.

B.

18 Minutes to establish a Back Squat 7rm @ 30X1

C.

3 Rounds
@ the top of a 2:00 mark
12 Bent Over Barbell Row

D.

5 Rounds
@ the top of a 3 minute mark
20 Weighted Walking Lunges

COMP

A.

10.10.10 Overhead Squats with a small build during the warm up

B.

18 Minutes to establish a Back Squat 7rm @ 30X1

C.

@ the top of a 2:00 mark
12.12.12 Bent Over Barbell Row

D.

5 Rounds
@ the top of a 3:00 mark
20 Front Rack Walking Lunges

Notes:

Score: B. Score weight, C. Score Weight, D. Score weight.

A. Just a warm up – fitness stay the same, comp build lightly as a primer for B.
B. Get after it.
C. Comp – you can build on this, Fitness, stay heavy for all sets.
D. Stay heavy the entire time, you can drop your weight down but you can’t add it back on.

FITNESS

A.

18 Minutes to establish a Bench Press 5rm @ 31X1

B.

For time

15 Heavy Deadlifts
30 Burpees
10 Heavy Deadlifts
20 Burpees
5 Heavy Deadlifts
10 Burpees

COMP

A.

18 Minutes to establish a Bench Press 5rm @ 31X1

B.

For time

15 Heavy Power Cleans
30 Burpees Over the Bar
10 Heavy Power Cleans
20 Burpees Over the Bar
5 Heavy Power Cleans
10 Burpees Over the Bar

Notes:

Scoring: A. Score weight, B. Score time and weight.

A. Leave a  little in the tank, you’ll be doing a heavy 5 again next week. B. Score time.

B. Fitness will be doing DL, Comp will be doing Power Clean and Burpees OVER the bar. If you cannot Power Clean your body weight, stick to deadlifting right now. If you aren’t sure what your Power clean is, stick to deadlift for right now.

 

FITNESS

A.

5 Sets
Against a three-minute running clock, complete as many rounds and reps as possible of:

20 Ring Rows
30 Incline Push-Ups
40 Sit-Ups
50 Air Squats

COMP

5 Sets
Against a three-minute running clock, complete as many rounds and reps as possible of:

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

Notes:

Score: Total reps

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.

 

FITNESS AND COMP

A.
Take 15-20 minutes to find today’s 1-RM Push Press

B.
For time:
Row 1000 Meters

immediately followed by…

Three sets of:
10 Push Presses (95/65 lbs)
15 Box Jumps (24″/20″)

immediately followed by…

40 Toes to Bar

Notes:

Score: Push Press weight + individual time stamps for the workout.