Programming 7.30 – 8.5
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[eliteaccordion][elitetoggle title=”Monday 7.30″]
FIT
A. 3 Sets; 20m cap
L-Seated DB Press; @20X1; 8-10 reps/arm, rest 60s
Ring Row; @20X2; 8-10 reps, rest 60s
4 Way DeadBug;12-15, rest 60s
B. 15 Minute Amrap
8 Push Press
30 Singles
4 No Push Up Burpees Over Bar
100m Run
COMP
A. 3 Sets; 20m cap
Seated Filly Press; @20X1; 5-8 reps/arm, rest 60s
Strict Pronated Pull Up; @21X2; 5-8 reps, rest 60s
Hollow Rocks;15-20, rest 60s
*add weight to the pull up if you can keep the tempo
B. 15 Minute Amrap
8 Push Press
45 Doubles
8 Burpees Over Bar
100m run
Score:
A. write this in your own journal for progression purposes
B. Rounds + reps and weight used
Notes:
Comp A; you may use bands, but keep to the tempo
B; choose weights that you can sustain effort from round to round
L-seated DB Press: https://www.youtube.com/watch?v=BkHyaCDw00c
Seated Filly Press: https://www.youtube.com/watch?v=K28luQGuY_g
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[eliteaccordion][elitetoggle title=”Tuesday 7.31″]
FIT
A. Back Squat; 18 min cap
@ 32X1; 2×6-8, 2×4-6, rest 2-3m between sets
B. 4 Sets; 25 min cap
8-12 Alternating DB Snatches
Foot Supported Single Leg RDL; 3111; 8-10/leg
Side Plank; 20-30s hold/side
Bike 60s; build each round
rest 90s
COMP
A. Back Squat; 18 min cap
@ 32X1; 6.4.4.3; rest 2-3 minutes between
B. 4 Sets; 25 min cap
Power Snatch x 5
Single Leg RDL; @3110; 5-8/leg
Star Plank; 20-30s hold/side
Bike 60s; build each round
rest 90s
*choose a weight you can go unbroken in the PS
Score:
A. Heaviest weight and F/C
C. write this in your own journal for progression purposes
Side Star Plank: https://www.youtube.com/watch?v=5oB44pBFIVE
Single Leg RDL: https://www.youtube.com/watch?v=frXMwmAedBU
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[eliteaccordion][elitetoggle title=”Wednesday 8.1″]
FIT
A. 3 sets; 20 min cap
Bench Press @2121; 6-8 reps, rest 60s
Dual Bent Over DB Row @31X2; 6-8 reps, rest 60s
Forearm Plank; 30-45s; rest 60s
*put a weight on your back if the planks are easy
B. 5 Sets; 11 min cap
8 Hanging Knee Raises
8 Push Ups/Incline Push Ups
rest 60s b/w sets
C.
5 min Max Arms Only Inchworms
COMP
A. 3 sets; 20 min cap
Bench Press @2121; 4-6 reps, rest 60s
Dual Bent Over DB Row @31X2; 6-8 reps, rest 60s
Weighted Plank; 30-45s; rest 60s
B. 5 Sets; 11 min cap
8 Toes to Bar
8 Deficit Push Ups
60s rest b/w sets
C.
5 Min Max Wall Walks
Score:
A. write this in your own journal for progression purposes
B. Rounds + Reps
C. Don’t score, move well
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[eliteaccordion][elitetoggle title=”Thursday 8.2″]
FIT
A. Front Squat; 18 minute cap
@3231; 3×4-6 reps, rest 2-3 minutes between
B. 3 Sets – NFT/Grind
45s Wall Sit
18 Alternating Reverse Lunge
10m Bear/Quad Crawl
30yd Sled Push – tough
COMP
A. Front Squat; 18 minute cap
@3231;5.4.3 reps, rest 2-3 minutes between
B. 3 Sets – NFT/Grind
30s Goblet Wall Sit
18 Alternating Reverse Lunge
10m DB Bear/Quad Crawl
30yd Sled Push – tough
Score:
A. Front Squat weight
B. Don’t write, just dial it in and grind
DB Bear Crawl: https://www.youtube.com/watch?v=UYxOgBybgio
I don’t mind the Bear or Quad style of either of those
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[eliteaccordion][elitetoggle title=”Friday 8.3″]
FIT
A. 3 Sets; 12 min cap
Side Plank Powell Raise @ 3112; 5-8 reps/arm, rest 30s
Legs only Inchworms @ controlled; 8-10; rest 30s
B. 3 Sets; 12 min cap
Ring Rows @ 3012; 6-8, rest 30s
5 Strict DB Presses + 15m OH Walk; rest 30s
C. 3 Sets; 10 min cap
10 UB American KB Swings
Bike 60s; build through the sets
rest 60s
COMP
A. 3 Sets; 12 min cap
Side Plank Powell Raise @ 3112; 5-8 reps/arm, rest 30s
Rower Pike Ups @ controlled; 8-10; rest 30s
B. 3 Sets; 12 min cap
Ring Rows @ 3012; 6-8, rest 30s
5 Strict DB Presses + 15m OH Walk; rest 30s
C. 3 Sets; 10 min cap
5 UB Power Clean + Jerk; tough
Bike 60s; build through the sets
rest 60s
Score:
A/B: keep for your own notes
C. Score Swing/PCJ Weight.
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[eliteaccordion][elitetoggle title=”Saturday 8.4″]
FIT/COMP WARM UP SERIES
A. Gen/Dynamic Prep – get sweaty, move well, open up
15 min amrap
5 Arms only inchworms *2 sec pause on out position, 2 second pause at top
3 Spiderman Stretch w/3s at bottom/leg
5 Goblet Squats @ 3211
20-30s Singles
Bike 30s, moderate
B. Dynamic Prep/Specific Prep – limiting factors
3-4 Sets; 10 min cap
8 Lateral Banded Walks/side
5 Thrusters/build past game weight, pause 1 sec at top of thruster
10 Doubles or 20 singles
FIT
C. For time – 15 minute cap *Go Hard
10 rounds for time of:
9 thrusters
35 singles
COMP
C. For time – 15 minute cap *Go Hard
10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders
Score:
C: time or rounds + reps
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[eliteaccordion][elitetoggle title=”Sunday 8.5″]
FIT & COMP
A. Flow
5 Rounds, scripted by coach
Jog 100m
45s Dead Bug
10 Russian Kettlebell Swings
Jog 100m
45s Forearm Plank
10 Kettlebell Good Morning
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2018 07 29