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Above All Fitness, Strength and Weightlifting Programming for the week of Feb 18 2019

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Monday
CLASS

A. 3 rounds for time of:
15 body weight bench press
20 bench arm rows, left arm
20 bench arm rows, right arm

B. E3MOM x 10 rounds
5 strict chest to bar pull ups
5 burpees
5 dynamic pull ups
5 burpees
Max rep shuttle sprint until 2 min mark
Rest 1 min

AFTER CLASS

4 rounds for muscle squeeze and pump
5 kb strict press per arm
10 lateral raise
5 straight arm pulls
10 post. Flyes

3 rounds for more pump
10 bicep curls
10 tricep extensions
10 incline pec flyes

STRENGTH
warm up
5 x snatch high pull + power snatch + ohs + muscle fast snatch

snatch high pull + fast power snatch
1+1…… up 60%

power snatch
1×2 @65,70% 4×2 @75%

clean from blocks
5×2 @80%

clean pulls
5×3 @85%

Tuesday
CLASS

A. Strict Press
5×5 @75%

B. 5 rounds for time of:
21 back squats 135/95
1 legless rope climb

HYPERTROPHY
4 rounds of:
10 x weighted glute bridge
10 x weighted hip extension
10 x weighted lunge steps

STRENGTH
warm up
5 x muscle clean + hang power clean + jerk

Muscle clean + jerk
5×1+2 @30-50%

clean pull + power clean + jerk
2×2+1+2 @70%, 4×1+1+2 @75%

snatch from blocks
4×2 @75%

snatch pull
5×3 @85%

Wednesday
CLASS

For quality:
15 Power Cleans 185/135
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
then
15 Power Cleans 135/95lbs

HYPERTROPHY
4 rounds of:
10 straight arm cable pulls
10 post. Flyes
10 incline pec. Flyes

STRENGTH
warm up
5 x muscle snatch + snatch balance + muscle fast snatch

snatch pull to contact + snatch high pull + fast snatch
2×1+1+2 @65%, 2×1+1+2 @70%, 4×1+1+1 @75%

power clean
2×3 @60%, 2×3 @65%, 4×3 @70%

Press
5×4 @70%

back extension
3×10 AHAP

Thursday
CLASS

5 rounds for time:
500m Row
20 Kettlebell Swings 1.5/1 pood
15 Burpees

HYPERTROPHY
5 rounds of:
5 strict pull ups
20 perfect push ups

5 rounds of
10 DB Row
10 DB Skull Crusher

STRENGTH
back squat
5×5 @75%

power jerk + pull up
5×5+5 @70%+C2B AHAP

strict toes to bar
5×5 slow decent

Friday
CLASS

Open WOD 19.1

HYPERTROPHY
Back Squat
5×5 @75%

STRENGTH
snatch balance
1-1-1-1-1

snatch
1×2 @60,65,70,75% 4×2 @80%

snatch pull
5×3 @85%

Saturday
CLASS

E4MOM x 7 Rounds
[1+3] Clean & Thruster (ascending weight)
10 Pull Ups
50 Double Unders

STRENGTH

warm up
10 min coach explaining intricacies of better jerk werk

jerk
5×3 @40-50%, 1×2 @65,70,75% 6×1 @80%

hang clean
2×2 @70%, 2×2 @75%, 4×2 @80%

med. Grip pull to contact + med. Grip pull
2×2+3 @70%, 2×2+3 @75%, 2×2+3 @80%

Sunday
CLASS

Five 3-minute rounds of:
10 front squats 55%
10 box jumps 40/30
Row for max calories
Rest 3 minutes between rounds, alt with a partner

STRENGTH

snatch pull + hang power snatch + snatch
5×1+1+1 @40-50%

hang snatch
1×4 @60%, 1×4 @65%, 4×4 @70%

snatch
5×1 @ 75%

power clean
1×2 @65,70,75% 4×2 @80%

tricep extension
4×10

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