Programming 6.12 – 6.18
Notes about this week: https://www.loom.com/share/79b9c9691b4345a4a318c2f78b21dd98
Workout Log: CFSB – Class Programming
Start Date: 2021-06-12
End Date: 2021-06-18
Saturday June 12, 2021
Title: Saturday
Warmup: Coaches Choice Warm Up
A) Grind: 35 Minute Amrap
30 yard sled push or plate push
15/12 Cal Assault Bike
200m Run
30 yard farmers carry
3 Minute Walk
—–
Sunday June 13, 2021
Title: Sunday MAP 10
A) MAP 10: 6 Sets
1:45 at each
Amrap 3 No Push Up Burpees + 2×20 Yard Shuttle
Row
Assault Bike
1 shuttle = 20 out, 20 back.
—–
Monday June 14, 2021
Title: Monday
Warmup: Score back squat on whiteboard
Coaches Choice Warm Up
A) Snatch: Choose one based on your skill level.
15 minute time cap
A. Squat Development
@3311; 5×6-8 Overhead Squat; rest 60-90s between sets
*light weight focus on quality movement.
B. Snatch Expression – Strength Speed
Snatch 5×2 @ 65-75%; rest 60-90s between
*focus on speed
B) Back Squat: Every 2:30 x 4 Sets
@30X1; x8-10
C) UB Strength: Mixed Grip Grip Pull Ups x 8-10; rest 60s
Seated DB Strict Press x 8-10; rest 60s
x 3 Sets
*switch grip each time on the bar
—–
Tuesday June 15, 2021
Title: Tuesday
Warmup: Score Deadlift on whiteboard
Coaches choice warm up
A) Clean – Warm Up: Choose one based on your skill level.
15 minute time cap
A. Pull Development in Clean
@32X2; 5×6-8 Hang Muscle Clean; rest 60-90s between sets
*light weight focus on quality movement.
*pause is at top of knee
B. Clean Expression – Strength Speed
Clean 5×2 @ 65-75%; rest 60-90s between
*focus on speed
B) Deadlift: Every 2:30 x 4 Sets
@30X1; x 8-10
C) MAP 4 Aerobic Work – Cyclical: 2 Minute Assault Bike, Row, or Run
2 Minute Rest
x 4 Sets
*choose a cyclical movement you can sustain the entire duration with
—–
Wednesday June 16, 2021
Title: Wednesday
Warmup: Score – no score! enjoy 🙂
Coaches choice warm up
A) Jerk – Warm Up: Choose one based on your skill level.
15 minute time cap
A. Positional / Press Development
@31X3; 5×6-8 Press in split; rest 60-90s between sets
*light weight focus on quality movement.
B. Jerk Expression – Strength Speed
Split Jerk 5×2 @ 65-75%; rest 60-90s between
*focus on speed
B) Horizontal Pull + Single Leg Squat + Core: 3 Sets for quality
8-10 Dumbbell Elbowing Row
8-10 Front Foot Elevated Goblet Split Squat
15-20 Tuck Ups, V-Ups, or 6-12 Kipping Toes to Bar
*Elevate foot 2-4″ off the ground
—–
Thursday June 17, 2021
Title: Thursday
Warmup: Coaches Choice Warm Up
no score here either – work on interset repeatability – each 5 minute amrap should be within a few reps of each other
A) MAP 6 Aerobic Work: 5 Minute Amrap
20 Alternating DB Snatch
15/12 Cal Assault BIke
30 Double Unders or 60 Single Unders
+
rest 5 minutes
x 4 Sets
*weights should all be able to be done unbroken and consistent
—–
Friday June 18, 2021
Title: Friday
Warmup: Coaches Choice warm up
A1) Incline Barbell Bench Press: *slight incline – #45 under the bench
x6-8; rest 45s
A2) Top Down DB Curl: x6-8/arm; rest 45s
x 8 Sets
B) UB AMRAP: 10 Minute Amrap
10-15 Bent Over rear Delt Raise
10-15 Strict Press
10-15 Lateral Raise
2021 06 10