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Sneak Peek week of 5/6/2019

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Programming Week of May 6, 2019

Monday

Back Squats

Conditioning

3 rounds for time

400M run

12 OH Squats (115/75)

50 Double Unders

Scaling: OHS weight, Dubs are 3:1 or 1:30 of Dub attempts

The Squats today will be the challenging aspect, especially after completing the strength portion of the day.  Make sure that you scale to a challenging yet doable weight. This should be a weight that you can do the squats with at only one break at the most. Challenge yourself and attempt some dubs.  There is always a time for training and a time for practice, yet there should be some give in between, and you should be able to “practice” while under fatigue.  Relax.

Masters

Back Squats

Conditioning

3 rounds for time

400M run

12 OH Squats (95/55)

50 Double Unders/ Single Unders

Scaling: OHS weight

The Squats today will be the challenging aspect, especially after completing the strength portion of the day.  Make sure that you scale to a challenging yet doable weight. This should be a weight that you can do the squats with at only one break at the most. Challenge yourself and attempt some dubs.  There is always a time for training and a time for practice, yet there should be some give in between, and you should be able to “practice” while under fatigue.  Relax.

Tuesday

Pull Up Program

Eccentric Pull-ups – 5 sets of 4 reps

              

Bar Assisted Pull-ups – 3 sets of 6 reps

               

“Water Logged”

For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell – 50/35
Box – 24″/20″

Body Armor: As time allows or on your own time

3 “Giant Sets”:
Max Strict Ring Dips
12 Barbell Bent Over Rows
14 Weighted Sit-Ups
100 Meter Sled drag/pull/push 70% body weight
Rest 2:00 between efforts.

Wednesday

Split Jerk

5 Sets of 2: Split Jerk Split Jerk

Warm up Spilt Jerk with 3×3 Press in the split

“Front Runner”

For Time:
200 Meter Run, 2 Power Cleans + Jerks
200 Meter Run, 4 Power Cleans + Jerks
200 Meter Run, 6 Power Cleans + Jerks
200 Meter Run, 8 Power Cleans + Jerks
200 Meter Run, 10 Power Cleans + Jerks
Rx – 155/105

Masters

Pull Up Program

Eccentric Pull-ups – 5 sets of 4 reps

                

Bar Assisted Pull-ups – 3 sets of 6 reps

               

“Water Logged”

For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Thursday

Pull Up Program:

Pull Ups

3,2,2,1

May do weighted. If completed with weight last time, increase weight this time.

“Lucky 7’s”

5 Rounds:
7 DB Clusters (50’s/35’s) (RX+ 70/50)
5 Bar Muscle Ups (Rx+ 7 Bar Muscle-Ups)

Body Armor

As time allows or on your own:

3 Giant Sets:
10 Single Leg Lateral Box Step-Ups (5/each)
200m Single Kettlebell Farmers Carry
30 Weighted AbMat Sit-Ups
Rest 2:00 between sets

Friday

Barbell Conditioning

5 Rounds:
5 Deadlifts (70%)
8 Bench Press (70%)

Rowing and HSPU

“On the 1:30” x 7 Rounds:
15/12 Calorie Row
Time Remaining – Strict HSPU

Mobility Friday

Puppy Pose – 1:00
Thread the Needle- 1:00/each
Wrist Stretches – 1:00
Couch Stretch – 1:00/each
Pigeon Pose – 1:00/each
Butterfly – 1:30
Pike – 1:00
Straddle – 1:00
Kneeling Split – 1:00

Saturday

10.4 Regionals with a twist

For Time

In Teams of 2

50 Pull-Ups

50 Wall Ball Shots (20/14 lb)

50 Kettlebell Swings (53/35) (RX+ 70/53)

50 Shoulder-to-Overheads (95/65) (Rx+ 110/95)

100 Double Unders

100 meter Tire Flips

50 Tire Jumps

100 meter Walking Lunges with Load Overhead (50/35) (Rx+ 70/50)

Tire jumps should be performed with both feet in and out as done with a box jump.

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