Programming 5.29 – 6.4
Saturday May 29, 2021
Title: Saturday
Warmup: Coaches Choice Warm Up
A) Grind: 35 Minute Amrap
15/12 Cal Assault Bike
60 yard sled push or plate push
300m Run
50 yard farmers carry
2 Minute Walk
—–
Sunday May 30, 2021
Title: Sunday MAP 10
A) MAP 10: 8 Sets
1:15 at each
Assault BIke
Down Up
Row
JR Singles
Jog
—–
Monday May 31, 2021
REST DAY
Memorial Day Murph!
—–
Tuesday June 1, 2021
Title: Tuesday
Warmup: Score Deadlift on whiteboard
A) Clean – Warm Up: Work through teaching these movements with a 15 minute time cap
Burgener Warm Up For The Clean
Down and ups
Down and up with high elbows
Muscle Clean
Clean lands
Clean drops
B) Deadlift: Every 2:30 x 4 Sets
@3133; x 4
C) MAP 5 Aerobic Work – Cyclical: 3 Minute Assault Bike, Row, or Run
3 Minute Rest
x 3 Sets
*choose a cyclical movement you can sustain the entire duration with
—–
Wednesday June 2, 2021
Title: Wednesday
Warmup: Score – no score! enjoy 🙂
A) Jerk – Warm Up: Work through teaching these movements with a 15 minute time cap
Strict Press
Push Press
Power Jerk
*finding foot position
Behind the Neck Split Press
Jerk Drop
Split Jerk
B) Horizontal Pull + Single Leg Squat + Core: 4 Sets for quality
8-10 Bent Over Barbell Row
8-10 DB or KB Split Squats
15-20 Tuck Ups
—–
Thursday June 3, 2021
Title: Thursday
Warmup: Coaches Choice Warm Up
no score here either – work on intraset sustainability (each set the same time)
A) MAP 7 Aerobic Work: 8 Minute Amrap
21 Cal Assault BIke
15 Russian KBS
9 Front Squats pulled from floor
+
rest 8 minutes
x 3 Sets
*weights should all be able to be done unbroken and consistent
—–
Friday June 4, 2021
Title: Friday
Warmup: Coaches Choice warm up
A1) Medium Grip Bench Press: x5; rest 45s
A2) Barbell Reverse Curl: x6-8; rest 45s
x 7 Sets
B) UB AMRAP: 10 Minute Amrap
15-20 Ring Bicep Curls
15-20 Chest Elevated Push Up
2021 05 27