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All Levels, Strength, and Weightlifting Programming for the week of Aug 8 2016

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Monday
ALL LEVELS

5 Rounds of:
5 Back Squat @ 75%
10 Power Clean 135/95
2 Rope Climb
100 Double Unders

STRENGTH
1. E1:30MOM x 5 rounds
M1, 10 False Grip Ring Pull Ups
M2, 15 Ring Dips
M3, 0:20 sec L-sit Hold

2. 5 Rounds for time:
100′ Sled Sprint
30 GHD Sit Ups

Tuesday
ALL LEVELS

A. 20 min AMRAP
2,4,6,8,10,12 Handstand Push Ups
3,6,9,12,15 Toes to Bar
Run 1 lap after each set of TTB

B. 3 min FLR as a team

STRENGTH AND WEIGHTLIFTING

1. Clean + Jerk
6 x [2+2] @ 80%

2. Power Snatch
6 x 3 @ 75%

3. Deficit Snatch Pull
6 x 2 @ 100%

Wednesday
ALL LEVELS

Full Snatches For Time
10 reps @50%
10 reps @60%
10 reps @70%
10 reps @80%
10 reps @85-95%
*The goal here is to PACE this so you are consistent each set with the amount of rest you are taking between reps. Obviously the rest will increase as the weights get heavier, but the goal is to take the same amount of time between the 10 lifts at each weight. Quality over speed here.
*Press outs are no reps!!!

STRENGTH
1. EMOM x 15 min
M1, 5 Bar Muscle Ups or 10 Jumping Bar Muscle Ups
M2, 5 Pull Overs or 5 Inversions or 5 Ball Ups
M3, 5-10 Glute Ham Raises

2. Complete the following:
row 1000m
row 750m
row 500m
row 250m
work:rest 1:2

Thursday
ALL LEVELS

E5MOM x 6 rounds
4 Back Squat @ 80%
4 Ring Muscle ups
4 Triple unders
40 Hammer Strikes

STRENGTH AND WEIGHTLIFTING
1. Clean & Jerk
2 x (5 x 2-1 @ 70-90%) start with 2 reps at 70%, add 5% per set of 2, switch to 1 rep before technique is lost, after attempting 90% repeat from 70%

2. Clean Pulls
5 x 3 @ 85%

3. For time:
10 Rope Climbs

Friday
ALL LEVELS

A. E2MOM x 5 rounds
M1, max reps bench press @ 65%
M2, 10 Ring Rows

B. Back alley sprint relay
Run the distance between 3 poles with a 20lbs medball
immediately sprint back without the ball
work: rest 1:2
(work in groups handing the ball off to a person waiting at the end, then both people race back at the same time)
x5

STRENGTH
Make up on missed components

BARBELL CLUB
Skills practise plus regionals program wod

Saturday
ALL LEVELS

A. “Isabel”
For time:
30 Snatch 135/95lbs

B. “Grace”
For time:
30 Clean & Jerk 135/95lbs

WEIGHTLIFTING

announced the day of

Sunday
ALL LEVELS

AMRAP in 31 min
With a Partner
P1, Run 400m with heavy object
P2, Performs
8 Thruster 155/105lbs
6 Rope Climbs
11 Box Jump 30/24″
*when P1 returns from the run P1 takes over the wod where P2 left off, P2 now runs 400m with heavy object

WEIGHTLIFTING
announced the day of

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