Programming 10.17 – 10.23
10/17/2022 – Monday
Coach Notes:
Week 4
Warmup:
Coaches Choice
A. Back Squat
18 Min to warm up and finish
4 Sets (working sets)
3011; 4-4-2-2; rest 2-3 minutes
3 RIR for 4’s
2-3 RIR for 2’s
B. Pendlay Row
16 Minutes to warm up and finish
4 Sets (working sets)
@3110; x6-8; rest 2 minutes
2-3 RIR
C1. Dumbbell Front Rack Lunge
xAlternating 16-20; rest 60s-90s
C2. Alternating Bent Over Dumbbell Row
xAlternating 16-20; rest 60-90s
x 2-3 Sets
Cool Down:
5-10 minute easy bike or walk
10×90/90 Breathing @ 3-6 seconds inhale, 6-9 seconds exhale
10/18/2022 – Tuesday
A. MAP 10
5 Sets @ very easy pace
3 minute row
15s Transition
3 Minutes to perform – 30s/side KB around the World – Run in remaining time
15s Transition
3 Minute Bike
15s Transition
Cool Down:
10×90-90 Breathing @ 3-6 Seconds inhale, 6-9 seconds exhale
10/19/2022 – Wednesday
Warmup:
Get right into it
A. 12 Minute Cap @ Warm Up Effort
0.3mi Bike
20s Quadruped Hold
10 Waist Banded Good Morning
B. 5 Sets – 15 Min
min 1: 8-12 Single Arm Hang DB Clean and Jerk, left
min 2: 8-12 Single Arm Hang DB Clean and Jerk, right
min 3: REST
C. 3 Sets @ steady effort – 14 Minute Cap
400m Run
10 Burpees
20 (10/side) Single Arm DB Power Clean, light/ moderate weights
10 Burpees
Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
10/20/2022 – Thursday
Warmup:
Coaches choice
A. MAP 7
2 Sets @ sustained pace
1:00 Wall Balls
1:30 Row/Bike – (next round within the set perform bike)
1:00 Double Unders
1:30 Run
rest 5 minutes
x 3 Sets
10/21/2022 – Friday
Warmup:
Coaches Choice
A. Deadlift
18 Minutes to Warm Up and Finish
4 Sets (working sets)
3011; 4-4-2-2; 2:00-3:00
2-3 RIR
B. Barbell Floor Press
16 Minutes to Warm Up and Finish
4 Sets (working sets)
@3110; x4-6; rest 2 minutes
2-3 RIR
C1. Single Arm Wall Assisted Single Leg Romanian Deadlift
2010; 9-12/side rest 30s between sides, rest 60s
3-5 RIR
C2. Seated Single Arm Dumbbell Press
2010; 9-12/side; rest 30s between sides, rest 60s
3 RIR
x 2-3 Sets
Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
10/22/2022 – Saturday
Warmup:
Coaches Choice
A. @ warm up effort
20 Minute Amrap – move up the ladder
10.20.30.40.50 Cal Bike or Row
10 Alternating Crossover Step Ups (unloaded)
10 DB Cuban Rotations
B. 5 Sets; 30 Minute Cap
8-6-4-2
Alt Renegade Rows
DB Front Squat
3:00 rest
May build in the Rows, use the same DB’s for squats
Cool Down:
5-10 Minute Easy Bike or Walk
+
10×90-90 Breathing @ 3-6 Seconds Inhale, 6-9 Seconds Exhale
10/23/2022 – Sunday
Warmup:
Coaches Choice
A. 6 Sets for EVEN Times; 40 min cap
3-6 Supinated Strict Pullups
12/9 Bike Cals
6/side Single Arm OH DB Rev Lunge
12/9 Bike Cals
3-6 Supinated Strict Pullups
2:00-3:00 rest
2022 10 16