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Sneak Peak Week of 5/13/19

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Programming week of 5/13/19

Monday

Back Squat Waves

Set #1 – 4 Reps @ 75%
Set #2 – 2 Reps @ 81%
Set #3 – 4 Reps @ 75%
Set #4 – 2 Reps @ 85%
Set #5 – 4 Reps @ 75%
Set #6 – 2 Reps @ 89%

Building on last week’s percentage, in our second iteration of this rep scheme.

PreWOD Snatch primer

Part #1 – Muscle Snatch
3 Sets of 5:
Sets at 37%, 42%, 47%

Part #2 – Complex
3 Sets:
3 Snatch Grip Push Jerks (behind the neck)
3 Power Snatches
Sets at 50%, 53%, 56%

Isabel

For Time:
30 Power Snatches (135/95)

Masters

Back Squat Waves

Set #1 – 4 Reps @ 75%
Set #2 – 2 Reps @ 81%
Set #3 – 4 Reps @ 75%
Set #4 – 2 Reps @ 85%
Set #5 – 4 Reps @ 75%
Set #6 – 2 Reps @ 89%

Building on last week’s percentage, in our second iteration of this rep scheme.

PreWOD Snatch primer

Part #1 – Muscle Snatch
3 Sets of 5:
Sets at 37%, 42%, 47%

Part #2 – Complex
3 Sets:
3 Snatch Grip Push Jerks (behind the neck)
3 Power Snatches
Sets at 50%, 53%, 56%

Isabel

For Time:
30 Power Snatches (85/60)

Tuesday

Pull Up Program

2 Sets

5, 4, 3, 2, 1

With med ball between feet.  Pick 4, 6, 12, 14, 20, or 30#.  Focus on hollow core and squeezing shoulders back. If you are unable to complete a full pull up yet, continue to do these banded strict. Same focus.

Alternating Tabata Abs:
AbMat Sit-Ups
Hollow Rocks

Lead Foot

“Lead Foot” Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

“Lead Foot” Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Wednesday

4 Sets of 2 – Pausing Split Jerk 

Set #1 – 50% of 1RM Split Jerk
Set #2 – 55%
Set #3 – 60%
Set #4 – 65%

Then:
5 Sets of 1 – Split Jerk

Building from 65% to a heavy single

“Jack Squat”

For Time:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell – 135/95
Rx Kettlebell – 70/53

Masters:

4 Sets of 2 – Pausing Split Jerk 

 Set #1 – 50% of 1RM Split Jerk
Set #2 – 55%
Set #3 – 60%
Set #4 – 65%

Then:
5 Sets of 1 – Split Jerk

Building from 65% to a heavy single

“Jack Squat”

For Time:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run

Rx Barbell – 95/65
Rx Kettlebell – 53/35

Scale the weight as needed.

Thursday

Pull Up Program

Eccentric (Negatives) – 6 sets of 3 reps

Bar Assisted – 4 sets of 5 reps and then one set to failure

(to make the bar assisted pulls more difficult, add weight or perform inverted with feet on box.)

“Cement Mixer”

Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar

If we are not running today, this can be completed as a 450m/400m Row, or a 25/18 Calorie Assault Bike. (And counts as RX!)

Body Armor

3 Giant Sets:
Max Dumbbell Bench Press (70’s/50’s)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side) – Video
Rest 2:00 between.

Friday

Deadlifts

In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts

“Napalm”

2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20) *Males 10’ Females 9′ Target

Flexy Friday (in remaining time or as on your own)

Puppy Pose – 1:00
Shoulder to Floor (Thread the Needle) – 1:00/each
Wrist Stretches – 1:00
Couch Stretch – 2:00/each
Pigeon Pose – 2:00/each
Butterfly – 1:30
Pike – 1:00
Straddle – 1:00
Kneeling Split – 1:00

Masters:
Pull Up Program

Eccentric (Negatives) – 6 sets of 3 reps

Bar Assisted – 4 sets of 5 reps and then one set to failure

(to make the bar assisted pulls more difficult, add weight or perform inverted with feet on box.)

“Cement Mixer”

Every 4:00 for 5 Sets:
400 Meter Run
12 Toes-to-Bar/Knees above hips

Body Armor

3 Giant Sets:
Max Dumbbell Bench Press (70’s/50’s)
12 Chest Supported Rows Dumbbell Rows
12 Lateral Box Step-Ups (6/side) – Video
Rest 2:00 between.

Saturday

Weida Core

“18.6 Team Series”

2 Rounds for Time with a partner:

100 calorie Row (switch every 25)

50 Handstand Push-Ups (total)

Time Cap: 20 minutes

Scaling: HSPU should be scaled to Hand Release Push ups then to push ups from knees, then to push off of wall or elevated surface.

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