Week of 9/17/2018 - 9/22/2018

PROGRAMMING FOR WEEK OF 9/17/2108 - 9/23/2018

MONDAY
4x10 Barbell Good Mornings
+
"Double DT"w/ a Partner
10 Rounds alternating rounds

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Push Jerks (155/105)

20min Cutoff


TUESDAY
Skill development: Chest to bar pullups and hip to bar
+
32min AMRAP:
Max unbroken kipping pullups > Max Kips
Rest 1min
550m Run
Rest 1min
Max CTB pullups > Max Active Bar Hang
50 Reverse Lunge
Rest 1min

*Score equal pullups/c2b numbers each round

Cool Down
How to take care of your hand discussion with the coach.


WEDNESDAY
A. Back squat @2212
10-8-6-4-2*
R90s
*Building weight each set
+
3 RFT
10 Thrusters (115/85)
200m Row or 12/10 Cal AB
*5:30cap

R10min

3 Rounds
15 Box Jump Overs (24/20)
12 Front Rack Lunges @ weight above
*5:30cap


Cool Down
4min of alternating between Down Dog and Up Dog taking at least 5-10 big breaths in each position before switching


THURSDAY
AFAP
800m Run
30 Toes to Bar
30 Burpees
30 KBS (53/35)
30 Cal Row
30 Burpees
30 KBS (53/35)
30 Toes to Bar (24/20)
800m Run

*30min Time CapCool Down
3min/side Couch Stretch
50 Hip Bridges on ground


FRIDAY
5 Sets
3min AMRAP @ tough pace:
12 Power unbroken snatch (115/75)
100m Run
Amrap Burpee time remaining
rest 3min btwn rounds

+
3 Sets:
DB external rotation @3010: 12/arm
Powell raise @3010: 12/arm


Cool Down
EMOM x !0min
20-30sec Active Hang


SATURDAY
Teams of 4
30 min to AMRAP Reps + Cals

30 min Amrap
60 Box Jumps
60 Mountain Climbers (Each knee touch is one rep)
60 Airsquats
+
Team Member Row or AB

*2 people working at a time
*one rowing
*one working on Amrap
*can switch whenever


SUNDAY BARBELL

In 30min Establish Max Snatch

In 30min Establish Max Clean and Jerk

If you plan on coming to barbell ever these numbers will be inmportant for futurew programming