Programming 12.11 –
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[eliteaccordion][elitetoggle title=”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.
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[eliteaccordion][elitetoggle title=”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.
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[eliteaccordion][elitetoggle title=”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.
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[eliteaccordion][elitetoggle title=”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.
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[eliteaccordion][elitetoggle title=”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.
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[eliteaccordion][elitetoggle title=”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
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[eliteaccordion][elitetoggle title=”Sunday 12.17″]
FIT & COMP
20 Minute Amrap
30 Alternating DB/KB Snatches
20 Ten Meter Runs
10 Burpee Box Jumps
Score: Rounds + Reps
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