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Programming for the week of February 8 2016

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MONDAY
ALL LEVELS

A. 5 rounds of:
8 Front Squats @ 55%
20 Deficit Push Ups

B. EMOM for 10 min
M1, 10 Toes to Bar
M2, 10 Burpees over the bar

STRENGTH

EMOM x 10 min
3 Power Snatch @70ish%
*Rest 1 min (to change weights)
Every 0:30 x 10 min
1 Power Snatch @80ish%

5 Sets
Push Press x 2
Split Jerk x 2
*Work up in weight each set, you pick the weight!

False grip strict pull ups on rings
5×5
*If you can not perform these do banded negative false grip pull ups

Dips
50 reps in as few sets as possible

TUESDAY
COMPETITIVE

Clean & Jerk (All Touch and Go reps, balance between quality and weight here)
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.

FITNESS
EMOM for 24 min
M1, Row or Bike 15/10 cal
M2, 20 Plate ground to overhead
M3, 20 Straight leg raise

WEIGHTLIFTING

Snatch: 3, 2, 1, 1, 1, 1, 1 (no misses)
Clean and jerk: 2+2, 2+2, 1+1×4 sets. (no misses)
Box jumps x 25 reps
Ab work your choice.
*If its not perfect its too heavy, drop the weight and repeat, only count the sets that are perfect.

STRENGTH
Back Squat
5 x 3 @ 80%

Bench Press
5 x 3 @ 80%

Big beat swings/straight arm pull ups
5 x 5
*focus on pulling with the lats

Ring front lean rest
5:00 total
*maintain hollow body

WEDNESDAY
COMPETITIVE

A. Snatch Grip Push Press + 2 OHS w/Pause
Up to a heavy double for the day

B. AMRAP In 7 Minutes
5 Power Snatches 95/65lbs
25 Double Unders

FITNESS

A. Front Squat
3-3-3-3-3…

B. AMRAP In 7 Minutes
10 American kettlebell swings
50 Single unders

STRENGTH
EMOM x 10 min
3 Hang Squat Snatch (Around 65-70% of 1RM Snatch)

EMOM x 10 min
3 Hang Squat Cleans (Around 65-70% of 1RM Clean)

Handstand hold
5 x 1:00
full press out!!!!!

THURSDAY
ALL LEVELS

50 Wallballs
25 Toes to bar
40 Wallballs
20 Toes to bar
30 Wallballs
15 Toes to bar
20 Wallballs
10 Toes to bar
10 Wallballs
5 Toes to bar
*Scale this by working in a team, one person working at a time.

WEIGHTLIFTING

Hang snatch+snatch: 2+1×2 sets, 1+1 x 4 sets.
Power clean+clean+jerk: 1+1+1×4 sets.
Box jumps x 25 reps
Ab work your choice.
*If its not perfect its too heavy, drop the weight and repeat, only count the sets that are perfect.

STRENGTH
False grip strict pull ups on rings
5×5
*If you can not perform these do banded negative false grip pull ups

Negative muscle up transitions with bands
5×5
*keep hands touching chest

Dips
50 reps in as few sets as possible

FRIDAY
ALL LEVELS

A. Back Squat
E3MOM for 9 min
3 reps @ 80%

B. EMOM for 15 min
M1, Row max cal
M2, max Burpee
M3, Double under

BARBELL CLUB
Learn how to train for the muscle up!!

SATURDAY
ALL LEVELS

“Macho Man”
EMOM for as long as possible
3 Power Cleans, 135/95/65
3 Front Squats, 135/95/65
3 Jerks, 135/95/65

SUNDAY
ALL LEVELS

A. Bench Press
5-5-5-5-5…

B. “Popeye”
As Many Rounds as Possible in 20 minutes
5 Chest-to-Bar Pull-Ups
10 Wall Balls (20/14 lbs)
15 Kettlebell Swings (1.5/1 pood)

WEIGHTLIFTING
Coaches Choice

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