Programming 11.21 – 11.27
11/21/2022 – Monday
Coach Notes:
Week 9
Warmup:
Coaches Choice
A. Back Squat
17 Minutes to warm up and finish
6-6-6-6; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank
B. Single Arm Landmine Row
15 Minutes to warm up and finish
1010; 3×12/side; 0:60 btwn sides
C. Accessory Work -18 min cap
Offset Front Rack DB Step Up; x9-12/side; 60s/60s
Three Point DB Row; x9-12/side; 60s/60s
x 3 Sets
Cool Down:
10×90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale
11/22/2022 – Tuesday
Warmup:
Get right into it
A. 12 Min Amrap
200yd Run (10yd increments)
6 Alt Single Arm Devils Press @ light/ moderate weights
12 Air Squat
B. 15min EMOM (5 Sets of each)
min 1: 12 Alt DB/KB Floor Press, moderate
min 2: 9-12 Dual DB/KB Sumo DL, same weight as press
min 3: 0:20 Jump Rope (singles or double unders)
C. 5 Rounds @ steady effort – 14 min cap
10 Russian KBS, 53/35
2-3 Wall Walks
10 Russian KBS
15/12 Row/Bike cals
Row if you’re doing wall walks Rx, Bike if you’re not
Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
11/23/2022 – Wednesday
Warmup:
Coaches choice
A. Deadlift
6-6-6-6; rest as needed
Build to a weight that feels like theres still another 2-3 reps in the tank
B. Incline Bench Press
13 Minutes to warm up and finish
*slight incline, 2×45# plates under top of bench
1011; 3×8-10; 2:00-3:00 rest
C. Accessory Work – 18 Minute Cap
Single Arm Half Kneeling DB Press; x9-12/side; 30s/60s
Single Arm Crossbody DB RDL; x9-12/side; 30s/60s
x 3 Sets
Cool Down:
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
11/24/2022 – Happy Thanksgiving
11/25/2022 – Rest Day
11/26/2022 – Saturday
Warmup:
Get right into it
A.12 Minute Amrap
3 Min Row or Bike
20 Alt Crossover Step Ups, bench or lower box is ok here
10 Band Face Pulls, 1″ pause @ end of pull
B. 15 Minute Cap
@ light/ moderate weights, unbkn in each movement throughout, use same weights for both
15-12-9
Fr Squat
Pendlay Rows
2:00-3:00 rest
12-9-6
Fr Squat
Pendlay Rows
2:00-3:00 rest
9-6-3
Fr Squat
Pendlay Rows
C. 18 minute amrap
6-12 Unbkn Strict Pullups (or Ring Rows)
10/7 Bike Cals
12 Alt Fr Rk Lunges @ same weight you used in B
10/7 Bike Cals
2:00-3:00 rest
Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
11/27/2022 – Sunday
Warmup:
No warm up needed – just set up and go
A. MAP 5
3 Minute Run
2:30 Rest
3 Minute Bike
2:30 Rest
3 Minute Run
2:30 Rest
3 Minute Row
5 Minute Rest
x 2 Sets
Work on consistency here
Adjusting variety
2022 11 20