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Programming for the week of January 18 2016

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MONDAY
COMPETITIVE

“DT”

Five rounds for time of:
155/105lbs pound Deadlift, 12 reps
155/105lbs pound Hang power clean, 9 reps
155/105lbs pound Push jerk, 6 reps

28 min time cap

*drop weight if form starts to break.

FITNESS
Scale the weight, use only one bar.
Deadlift
Hang Muscle Clean
Push Press

STRENGTH
A. Handstand Push ups
Accumulate 10-30 of them

B. Straight arm pull up/ big beat swing
5×5

C. 3 position Snatch
High Hang + Low Hang + Floor
2x( 73% 78% 83% )

D. Muscle up Transitions with straight legs
5 x 5

TUESDAY
COMPETITIVE/FITNESS

A. Bench Press
3-3-3-3-3

B. 50-40-30-20-10
Pistol Squat/Air Squat
Russian Kettle bell swing 2/1.5pood
Double Unders

WEIGHTLIFTING
3 Position Cleans: (70%x1+1+1, 75%x1+1+1, 80%x1+1+1) x 2 waves
Jerk fro behind the neck + Jerk: 1+1 X 5 SETS. You select the weight to be used. Proper footwork and drive thru and under the bar is critical here.

STRENGTH

WEDNESDAY
COMPETITIVE

A. Snatch
5 x 3 @80%

B. 20 Rounds For Time of:
1 Strict Deficit HSPU 8/5″
2 Cleans @65%

FITNESS
A. Snatch
5 x 3 @80%

B. 5 Rounds for time:
6 Power Cleans @ 50% of 1RM Clean
3 Shoulder to Overhead @ 50% of 1RM Clean
15 Box Jumps

STRENGTH

Front Squats
10 x 3 @ 85%
Back Squat
3 x 3 reps @ 85%

Snatch Grip Push Press + OHS
-Work up to a heavy single for the day

Dips (weighted)
5-5-5-5-5

Negative Pull ups
5 x5

THURSDAY
COMPETITIVE

A. Back Squat
5 x 3 @80%

B. EMOM for 10min
M1, 10 Toes to bar
M2, 10 Dips

FITNESS

A. Back Squat
5 x 3 @80%

B. EMOM for 10min
M1, 20 Ab mat sit ups
M2, 10 Perfect Push ups

WEIGHTLIFTING

3 Position Snatch: (70%x1+1+1, 75%x1+1+1, 80%x1+1+1) x 2 waves
Snatch pulls: 95%x3 100%x3x3

STRENGTH
3 Position Cleans (High Hang, Hang, Floor)
2 x (70%, 75%, 80%)

Clean Pulls
1 x 3 reps 95%
3 x 2 reps 100%

False grip hang
2 min total

Prone hollow hold
3 min total

Supine Hollow hold
3 min total

FRIDAY
COMPETITIVE

A. 10 min EMOM
M1, 5 Strict Press @75% of 1RM
M2, 10 Strict Pull ups

B. AMRAP in 12 min:
3 Muscle ups
9 American Kettlebell Swings 2/1.5 pood
15 Burpee Box Jump

FITNESS
A. 10 min EMOM
M1, 5 Shoulder to overhead
M2, 10 Ring Rows

B. 12 min AMRAP
20 Jumping pull ups
15 Russian Kettlebell Swings
10 Burpees

STRENGTH
Back Squat
10 x 3 reps 85%
Front Squats
3 x 3 reps 75%

Snatch Balance (NO Dip)
In 5 reps work up to a heavy single.

Snatch Balance (Dip)
In 4 reps work up to a heavy single.

Chest to Bar pull ups
AMRAP in 5 min

Toes to Bar
AMRAP in 5 min


SATURDAY
COMPETITIVE

With a Partner…
30 P.Snatch 135/95lbs
Rest 2 min
30 Clean and Jerk 155/105lbs
Rest 2 min
30 P.Snatch 155/105lbs
Rest 2 min
30 Clean and Jerk 185/125lbs

*Teams scale weights to appropriate weight but share one bar, its okay if one person does extra reps.

FITNESS

50-40-30-20-10
Cal Row
Wallball Shots
Sit ups
*scale the volume for beginners, start at 40 or 30.

STRENGTH

SUNDAY
ALL LEVELS

Sunday Funday
Team Chipper
In a group of 3
1 person working at a time
240 wallballs
180 burpees
150 plate oh lunge
120 sit ups
90 double unders
60 strict pull ups

WEIGHTLIFTING
Coaches Choice

STRENGTH

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