Programming 12.4 – 12.10
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[eliteaccordion][elitetoggle title=”Monday 12.4″]
FIT
A.
15 Minute Power Snatch + OHS Technique/Warm Up
+
10 Minute EMOM – work one minute, rest another
Power Snatch + OHS 1+3, build or work tech
B.
12 Minute Amrap
10 Overhead Squats/Front Squats
20 Sit Ups
COMP
A.
15 Minute Snatch Technique/Warm Up
+
10 Minutes Snatch EMOM x 1, build
B.
12 Minute Amrap
5 Full Snatches @ 80% of today’s single
15 Toes to Bar
Score: A, weight. B, total reps.
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[eliteaccordion][elitetoggle title=”Tuesday 12.5″]
FIT
A.
20 Minute Cap
Deadlift 5.5.5.5
B.
20 Minute Amrap – Teams of 2, alternate rounds
10 Floor Presses
20 Kettlebell Swings
COMP
A.
20 Minute Cap
Power Clean 3.3.3.3
B.
20 Minute Amrap – Teams of 2, alternate rounds
10 Floor Presses
20 Double KB Swings
Score: A, weight. B, rounds + reps.
Notes:
Alternate full rounds with your partner, pick a weight that is tough for the 10.
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[eliteaccordion][elitetoggle title=”Wednesday 12.6″]
FIT
A.
20 Minutes Clean Technique Work
+
10 Minutes to practice and building to your 10 front squat from the floor
B.
4 Sets
10 Front Squats
Max Ring Rows
rest 1:00 between rounds
COMP
A.
20 Minutes Clean Technique Work
+
10 Minutes to build to your heavy clean
B.
4 Sets
1.1.1.1.1 Full Cleans AHAP
Max UB Bar Muscle Ups/Strict Pull Ups
Score: A, weight B, Weight, Reps.
Notes:
Think of part B as “for quality” move smoothly between the movements
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[eliteaccordion][elitetoggle title=”Thursday 12.7″]
FIT
FIT
A.
15 Minutes of Push Press/ Push Jerk Technique Work
+
EMOM for 10 Minutes – Pulled from the floor
Press, Push Press, Push Jerk x 3, build or work technique
B.
For time – 10 Minute Cap
5 Burpees
100 Singles
10 Burpees
80 Singles
15 Burpees
60 Singles
20 Burpees
40 Singles
25 Burpees
20 Singles
COMP
FIT
A.
15 Minutes of Push Press/ Push Jerk Technique Work
+
EMOM for 10 minutes – Pulled from the floor
Push Jerk x 2, build
B.
For time – 10 Minute Cap
5 Burpees on to a 45 plate
80 Dbls
10 Burpees on to a 45 plate
60 Dbls
15 Burpees on to a 45 plate
40 Dbls
20 Burpees on to a 45 plate
30 Dbls
25 Burpees on to a 45 plate
20 Dbls
Score: A, weight. B, time or reps in cap.
Notes:
For FIT, No Push Up Burpees are an option
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[eliteaccordion][elitetoggle title=”Friday 12.8″]
FIT
A.
3 Sets
16 Unbroken Bodyweight/Dumbell Walking Lunges
rest 60s
8 Barbell Bent Over Row
rest 60s
B.
4 Sets
45s of Goblet Squats
rest 15s
45s of Sit Ups
rest 15s
COMP
A.
3 Sets
16 Unbroken Dumbell Walking Lunges
rest 60s
8 Barbell Bent Over Row
rest 60s
B.
4 Sets
45s of Wall Balls 20/14 – 10/9
rest 15s
45s of Medicine Ball V-ups
rest 15s
Score: A, weight(s) B, reps.
Notes:
For the barbell bent row, perform the variation where the bar does not touch the floor at the bottom.
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[eliteaccordion][elitetoggle title=”Saturday 12.9″]
FIT
A.
5 Sets
3 Minute Amrap
3 Deadlifts
6 Push Ups/Incline Push Ups
9 Air Squats
rest 60s between rounds
COMP
A.
“Chief”
5 Sets
3 Minute Amrap
3 Power Cleans 135/95
6 Hand Release Push Ups
9 Air Squats
rest 60s between rounds
Score: A, reps.
Notes: Choose a movement you can be consistent with through the workout.
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[eliteaccordion][elitetoggle title=”Sunday 12.10″]
FIT & COMP
A.
7 Sets
30s Max KB Swings
rest 30s
30s Max Dbls/Singles
rest 30s
+
rest 3:00
+
B.
Death By 10
Score: A, reps. B, total 10 yard trips.
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2017 12 03