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Programming 12.11 –

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Monday 12.11

In the Warm Up: See Saw Walk Practice

FIT

A.
15 Minutes to establish a Deadlift 8rm @ 3111

B.
12 Minute Cap
For time:
1000 Meter Row
50 Goblet Squats/Air Squats
30 Jumping Chest to Bar Pull Ups/Ring Row

COMP

A.
15 Minutes to establish a Deadlift 3rm

B.
“Jackie” – 12 Minute Cap
For time:
1000 Meter Row
50 Thrusters (45/33 lbs)
30 Pull-Ups

Score: A, weight. B, time.

Tuesday 12.12

FIT

A.
4 Sets, 25 Minute Cap
5-8 Bench Press @ 3111
15-20 Sit ups

B.
12 Minute Amrap
50 Singles/25 Dbls
30 Russian Kettlebell Swings
20 Seated Dips/Incline Push Ups

COMP

A.
4 Sets, 25 Minute Cap
2-4 Bench Press
6-8 Evil Wheels

B.
12 Minute Amrap
50 Double Unders
30 American Kettlebell Swings 70/55
20 Ring Dips

Score: A, bench weight. B, reps.

Notes:
I’d prefer all sets are heavy for A. If there is a build I’d prefer it was minor.

Wednesday 12.13

In the Warm Up: Hang Power Snatch /Snatch warm Up

FIT

A.
20 Minute Amrap
Hang Power Snatch x 5
rest 60-90s between

B.
For time – 8 minute cap
15-10-5
Plate Ground to Overhead
Burpees/No Push Up Burpees

COMP

A.
20 Minutes to establish Snatch Heavy Single

B.
“Grace” 8 minute cap
30 Clean and Jerks for time 135/95

Score: A, weight. B, time or reps in cap.

Notes:
A. FIT- these are for quality – build if the coach gives you the green light.

B. FIT- Challenge yourself here, I’d rather see you choose a weight you almost finish than one you finish far too fast.

Thursday 12.14

FIT

A.
3 Sets – 20 minute cap
Back Squat 8-10 Reps @ 3111

B.
15 Minute Amrap
In teams of 3-4, Row as many calories as possible as a team – 20 Calories at a time

COMP

A.
20 Minutes to work to a Back Squat heavy single

B.
15 Minute Amrap
In teams of 3-4, Bike as many calories as possible – 20 Calories at a time

Score: A, weight. B, cals.

Notes:
A, FIT – I’d prefer all sets challenging.
B. Fast transition, get after it.

Friday 12.15

FIT

A.

3-4 Sets – 20 Minute cap
Dumbell Press 8-10 @ 3111

B.

7 Minute Amrap
7 Box Jumps/Step Ups
7 Burpees/No Push Up Burpees
7 Russian Kettlebell Swings

COMP

A.
20 Minutes to work up to a Press Heavy Single

B.
7 Minute Amrap
7 Box Jumps 24/20
7 Burpees
7 American Kettlebell Swings 70/55

Score, A – weight. B, reps.

Saturday 12.16

FIT

A.
For time – 25 Minute Cap
2000 Meter Row

immediately followed by…

Five rounds of:
6 Strict Pull-Ups
12 Goblet Squats

immediately followed by…

200 Singles

COMP

A.
For time – 25 Minute Cap
2000 Meter Row

immediately followed by…

Five rounds of:
9 Front Squats (155/105 lbs)
12 Chest to Bar Pull-Ups

immediately followed by…

100 Double Unders

Score: Time or amount of work performed in time

Sunday 12.17

FIT & COMP

20 Minute Amrap

30 Alternating DB/KB Snatches
20 Ten Meter Runs
10 Burpee Box Jumps

Score: Rounds + Reps