Programming 11.5 – 11.11
12/05/2022 – Monday
Coach Notes:
Week 10
Warmup:
Coaches Choice
A. Back Squat
17 Minutes to warm up and finish
3-3-3-3; 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; 3×7-10/side; 0:60 btwn sides
C. Accessory Work -18 min cap
Offset Front Rack DB Step Up; x8-10/side; 60s/60s
Three Point DB Row; x8-10/side; 60s/60s
x 3 Sets
Cool Down:
10×90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale
12/06/2022 – Tuesday
A. MAP 10
5 Sets
2:00 Row
1:00 Bear Crawl
2:00 Bike
1:00 Single Unders
2:00 Run
1:00 (30s Side Plank/side)
Conversational, easy pace
Cool Down:
10×90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale
12/07/2022 – Wednesday
Warmup:
Get right into it
A. Warm Up Pace
4 Rounds or 10 minutes – whichever comes first
200yd Run (10yd at a time)
8 Alt Plank KB/ DB Pull Throughs, LIGHT
12 Band Good Mornings
B. 3 Sets
5/side Single Arm Hang DB Snatch
10-15 Pushups
5/side Single Arm Hang DB Snatch
10-15 Pushups
5/side Single Arm Hang DB Snatch
2:00-3:00 rest
*14 Minute Cap here
- May build on DB as you go
** Scale pushups to Bench or Barbell if needed to ensure perfect positions throughout
*keep everything unbroken and smooth
C. 12 min @ Steady Effort
15/12 Row or Bike
9 Box Jump Overs, 24/20″
6/side Single Arm DB/KB Push Press @ moderate weights
If you’re jumping for the 24/20″ BJO, choose a rower
Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
12/08/2022 – Thursday
Warmup:
Coaches choice
A. MAP 7 – Mixed
45s @ each
Alternating DB Hang Muscle Snatch *light to moderate
No Push Up Burpee
Step Ups
Run (10yd intervals)
x 3 Sets
rest 5 minutes
x 3 Sets
12/09/2022 – Friday
Warmup:
Coaches choice
A. Deadlift
3-3-3-3; 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; 6-6-4-4; 2:00-3:00 rest
C. Accessory Work – 18 Minute Cap
Single Arm Half Kneeling DB Press; x8-10/side; 30s/60s
Single Arm Crossbody DB RDL; x8-10/side; 30s/60s
x 3 Sets
Cool Down:
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
12/10/2022 – Saturday
Warmup:
Get right into it
A. Warm Up Pace
3 Rounds or 8 Minutes – whichever comes first
15/ 12 Bike Cals
10 Jumping Air squat
5/side Single Arm Band Row, 2″ pause @ end of pull
B. Every 90s x 12 Minutes (4 total sets)
Evens: 30yd/ Side Single Arm KB/ DB Farmers Carry, you pick weight
Odds: 30s Goblet Russian Step Ups @ moderate weights and at a box height that you’re comfortable with
- goal is even reps on all 4 sets
C. 4 Sets
3 Minutes to perform
4-6 Strict Pull Ups or Ring Rows
30s Goblet Wall Sit
4-6 Strict Pull Ups or Ring Rows
Bike in remaining time
3 Minute Rest
Goal is even reps for cals for the bike
Cool Down:
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
12/11/2022 – Sunday
Warmup:
No warm up needed – just set up and go
A. MAP 5
3 Minute Run
1:45 Rest
3 Minute Row
1:45 Rest
3 Minute Bike
1:45 Rest
3 Minute Run
5 Minute Rest
x 2 Sets
Work on consistency here
2022 12 04