Programming 10.22 – 10.28
[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]
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[eliteaccordion][elitetoggle title=”Monday 10.22″]
FIT
Each Station @ A 2:00 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 8-10
A2. @31X1; Single Arm KB Z-Press x 8-10/arm
B. EMOM x 5 Sets
M1. 8-10 Goblet Squats @31X1
M2. 60s Bear Crawl
M3. 15 Russian KB Swings
COMP
Each Station @ A 2:00 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 7.5.5.3
A2. @31X1; Single Arm KB Z-Press x 6-8/arm
B. EMOM x 5 Sets
M1. 8 Dual Front Rack KB Squats @31X1
M2. 3 Wall Walks
M3. 15 Banded Russian KB Swings; moderate weight/a band tension that is manageable as well
Score:
A. Heaviest Weights
B. Don’t score! just do
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[eliteaccordion][elitetoggle title=”Tuesday 10.23″]
FIT
A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score.
5 Snatch Lift Offs to top of knee
5 Hang Muscle Snatches
5 Tall Snatches
*set the bar down between movements for about 10-15 seconds
B. Every 2:00 x 7 Sets; build as long as you can keep the quality up
3 Tall Box Jumps + 3 Barbell Hang Muscle Snatch
C. 13 Min Grind – Move Steady
8 Dual DB Bent Over Rows
50’/arm Single Arm KB Rack Carry
10 Ring Rows
30-45s Forearm Plank
COMP
A. 10 Minute Amrap w/Barbell; For Quality, not for score.
5 Snatch Lift Offs to top of knee
5 Hang Muscle Snatches
5 Tall Snatches
*set the bar down between movements for about 10-15 seconds
B. Every 2:00 x 7 Sets; build to a tough last set
Full Snatch x 1.1.1, rest 10s between your singles
C. 13 Min Grind – Move Steady
8 Dual KB Clean
100′ KB Front Rack Carry
10 Ring Rows
25 Weighted Sit Ups
Score:
A. No score.
B. Heaviest weight you perform with good quality.
C. Rounds + Reps (don’t care about weight, just challenge yourself)
Notes:
A. Move with INTENT and QUALITY, this is a technique primer.
B. Again, if it looks like the technique is lacking, lower the weight or have the coach change the movement.
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[eliteaccordion][elitetoggle title=”Wednesday 10.24″]
FIT
A.
@32X1; Bench Press x 3×6-8,2×4-6 rest 2 minutes between
B. 4 Sets @ increasing running pace
3 Minute Amrap
Run 200; build in pace each round
8 Unbroken Push Ups @ 2020
10 Unbroken Russian KB Swings
Max Singles/Doubles in time remaining
rest 90s
COMP
A.
@32X1; Bench Press x 5.4.3.3.2, rest 2 minutes between
B. 4 Sets @ increasing running pace
3 Minute Amrap
Run 200; build in pace each round
8 Unbroken Push Ups @ 2020
10 Unbroken American KB Swings
Max Doubles in time remaining
rest 90s
Score:
A. Heaviest weight
B. Lowest # of Doubles/Singles
Notes:
A. Build from last weeks #’s
B.
-you MUST build in running pace each round, be AWARE of the time when you come in the door to perform your push ups, if you cannot perform the run in around 60s, do a 100m run.
– The push ups are unbroken, and the tempo is a PURPOSEFUL BLOCKER to slow you down.
It’s the job of my coaches to deliver that message to you, that I want a particular time under tension for that movement, to make you learn to breathe and control a movement with intent after coming in from increasing pace runs. It’s your job to LISTEN to the coaches or the QUESTION it if you are confused or have issues with it. You need to modify appropriately to adhere to the tempo – HONOR it.
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[eliteaccordion][elitetoggle title=”Thursday 10.25″]
FIT
A. 4 Sets; all sets tough
@4441 Goblet Squat x 4, rest 2 minutes between
B. 3 Sets; all sets tough
Banded Strict Pull Up @31X1; x6-8; rest 30s
Active Hang x 20-30s, rest 30s *This is WITHOUT the band
Dumbbell Split Squat @ 2111; x6-8/leg; rest 90s
C. 5 Sets @ 100%
12s Assault Bike
rest/walk 90-120s between
COMP
A. 4 Sets; all sets tough
@4441 Front Squat x 4; rest 2-3 minutes between
B. 3 Sets; all tough
Strict Pull Up @31X1; x3; rest 60s *add weight to these if you can
KB Front Rack Front Foot Elevated Split Squat @ 2111; x4-6/leg; rest 90s (*use 25# plate)
C. 5 Sets @ 100%
12s Assault Bike
rest/walk 90-120s between
Score:
A. Heaviest weight
B. Split Squat weight
C. Just get it
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[eliteaccordion][elitetoggle title=”Friday 10.26″]
FIT
A. 10 Minute Amrap w/ Barbell; for quality; not for score.
5 Clean Lift Offs to top of knee
5 Hang Muscle Cleans *1 sec pause in rack position
5 Front Squats
5 Push Presses
B. Every 1:15 x 9 Sets; all sets the same weight
Hang Muscle Clean + Push Press x 4+4; work quality/speed
or
RDL + Strict Press x 4+4
C. 4 Sets; 3 Minute Rounds
60s Bike or Row; increase Bike or Row pace each round
Amrap in remaining time of
6 Alternating DB Snatch
3 NPBP
rest 90s between rounds
COMP
A. 10 Minute Amrap w/ Barbell; for quality; not for score.
5 Clean Lift Offs to top of knee
5 Hang Muscle Cleans *1 sec pause in rack position
5 Front Squats
5 Push Presses
B. Every 2:00 x 7 Sets; build
Hang Clean + Full Clean + Split Jerk (1+1+1)
C. 4 Sets; 3 Minute Rounds
60s Bike or Row; increase Bike or Row pace each round
Amrap in remaining time of
6 Alternating DB Snatch
3 NPBP
rest 90s between rounds
Score:
A. No score
B. Heaviest Weight
C. Score total # of calories round to round (10.12.13.15)
Notes:
A. This is a primer, move with INTENT
B. Heaviest Weight
C. You MUST build in pacing round to round on the bike/row. Use a light weight that you can cycle for the snatches.
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[eliteaccordion][elitetoggle title=”Saturday 10.27″]
FIT
A. 15 Minute Amrap @ 75%
30s Single Unders
6-8 Half Kneeling Bottoms Up KB Press/arm
20ft Bear Crawl
6 Bodyweight Synchro Lunges
B. Teams of Two – 15 Minute Cap
5 Sets For Time
50 Singles/Doubles (each)
40-ft. Weighted Walking Lunge
COMP
A. 15 Minute Amrap @ 75%
30s Single Unders
6-8 Half Kneeling Bottoms Up KB Press/arm
20ft Bear Crawl
6 Bodyweight Synchro Lunges
B. Teams of Two – 15 Minute Cap
5 Sets For Time
50 double-unders (each)
40-ft. synchronized overhead lunge
Notes:
Fit – does not have to be synchro, we can adjust modifications on lunges to be bodyweight, suitcase, front rack, or otherwise.
-Comp – suggested weights are 55/35 (KB)
-The lanes will be divided into 5′ segments.
-These are synchronized lunges for 50 feet (each
5-foot section completed counts as 1 rep), making sure
their knees are in contact with the ground at the same
time. If one athlete completes the 50-foot lunge first,
that athlete will need to continue taking steps until the
second partner’s heel crosses the finish line.
-If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, both athletes must stop lunging and return to the last completed section of lunges in order to continue.
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[eliteaccordion][elitetoggle title=”Sunday 10.28″]
30s Active Bar Hang
Row 250m
30s Ring Plank
20m Bear Crawl
Bike .4/.3 Mile
8 Side Plank Rotations/side
10m Lateral Banded Walk/side
x 4 Sets
Score: Don’t score, move with quality
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2018 10 21