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Programming 11.27 – 12.3

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Monday 11.27

FIT

A.
20 Min Snatch Technique Work/warm up
+
10 Minutes to practice/build OHS

B.
15 Minute Amrap
5 Overhead Squats – Smooth Moderate Weight
10 Ring Rows
20 Sit Ups

COMP

A.
20 Min Snatch Technique Work
+
10 Minutes to build

B.
15 Minute Amrap
Full Snatch x 2 moderate to heavy
12 Chest to Bar/Kipping Pull Up
Full Snatch x 2 moderate to heavy
12 Toes to Bar

Score: B, Snatch/OHS weight, Total Reps.

Tuesday 11.28

FIT

A.
25 Minute Cap
4-5 Sets, all sets heavy
CGBP x 5

C.
5 Sets for time – 10 minute cap
5 Heavy Deadlifts
10 Hand Release Push Ups/Push Ups/ (15)Incline Push Ups

COMP

A.
25 Minute Cap
4-5 Sets, Build
CGBP x 5, all sets heavy

C.
5 Sets for time – 10 minute cap
5 Heavy Deadlifts
10 Ring Dips

Score: A, weight. B, Weight/Time (or reps in cap)

Wednesday 11.29

FIT

A.
20 Minutes Clean Technique Work
+
10 Minutes to practice/build FS

B.
15 Minute Amrap
5 Front Squats
10 Bent Over KB Rows Each Arm

COMP

A.
20 Minutes Clean Technique Work
+
10 Minutes to build

B.
15 Minute Amrap
Full Clean x 2
2-4 UB Bar Muscle Ups, 2-4 Strict Chest to Bar

Score: B, Weight/Reps

Thursday 11.30

FIT

A.
15 Minutes Push Jerk Technique Work

B.
15 Minutes to work to a Push Jerk/Push Press x 5

C.
5 Sets – 12 Minute Cap
10 Russian Kettlebell Swings
10 KB Press/Push Press Each Arm

COMP

A.
15 Minutes Jerk Technique Work

B.
15 Minutes to work to a Split Jerk/Push Jerk 3rm

C.
5 Sets – 12 Minute Cap
8 Power Cleans @ 155/100
10 Handstand Push Ups

Score: B, Weight. C, Time or Reps in Cap

Friday 12.1

FIT

A.
Every 2:00 for 6 Sets
Back Squat x 3, all sets heavy

B.
15 Minute Amrap
50 Singles/25 Doubles
20 Reverse Lunges/Step Ups
5 Strict Pull Ups/10 Ring Rows

COMP

A.
Every 2:00 for 6 Sets
Front Squat x 3, all sets heavy

B.
15 Minute Amrap
50 Doubles
20 DBL Front Rack Reverse Lunges
8 Strict Pull Ups

Score: A, weight. B, Weight/Reps.

Saturday 12.2

FIT

3 Minute to perform
10 Burpee Box Step Ups
10 Shoulder to Overhead
7 Burpee Box Step Ups
7 Shoulder to Overhead
5 Burpee Box Step Ups
5 Shoulder to Overhead
+
rest 3:00
+
3 Minute Amrap
Calorie Row
+
rest 3:00
x3 Sets

COMP

3 Minute to perform
10 Burpee Box Jumps 24/20
10 Shoulder to Overhead 95/65
7 Burpee Box Jumps 24/20
7 Shoulder to Overhead 95/65
5 Burpee Box Jumps 24/20
5 Shoulder to Overhead 95/65
+
rest 3:00
+
3 Minute Amrap
Calorie Row
+
rest 3:00
x 3 Sets

Score: Reps/Calories individually per each round

Sunday 12.3

FIT

A.

30 Minute Amrap
15 Russian KB Swings
50 Singles
Run 100 Yards

COMP

A.

30 Minute Amrap
15 American KB Swings 55/35
30 Doubles
Run 100 Yards

Score: Rounds + Reps