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Programming for the week of October 12 2015

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Monday
“The Gobbler”

First Course
30-20-10 reps of:
Wallball shots
Box Jumps
American Kettlebell Swings 1.5/1 pood
*10 min time cap

Main Course
16 min AMRAP
in teams of 4
Deadlift @ 50% of 1RM
Double Unders
Pull ups
Rest
Switch every minute on the minute.
Score is total number of combined reps.

Dessert
2 Lap run carrying a wallball, run in your team of 4, continue passing med ball between the group. 20 burpee penalty for dropping the ball(5 each)

STRENGTH PROGRAM

A. Back squat
60% x 10 reps
65% x 10 reps
70% x 10 reps

B. Dips (deep)
5-5-5-5-5

C. Bellybutton to bar pull ups (use a band)
3 x 10 or just 30 reps

D. Handstand Shoulder taps
100

Tuesday
Let’s work off the turkey dinners!!!
COMPETITIVE
30 min EMOM
M1, 3 Clean & Jerk @ 75-80%
M2, 5 Strict HSPU
M3, Row 20/15 cal (start transitioning off at :45 sec)

FITNESS
30 Min EMOM
M1, 10 Sumo Deadlift High Pull (light weight)
M2, 10 Push Press (light weight)
M3, Row 15/10 cal (start transitioning off at :45 sec)

WEIGHTLIFTING

Snatch

STRENGTH PROGRAM
A. 3 position Clean
1 High Hang + 1 Low Hang + 1 Full

B. Push Press
5-5-5-5-5

C. GHD Sit up
5 x 20

Wednesday
COMPETITIVE

A. “Lynne ” with TTB
Five rounds for max reps of:
Body weight bench press
Toes to Bar
*rest as needed between sets
**no rest between bench and pull up

B. 3 Rounds for quality
20 GHD Sit up
40′ HS Walk
*Coach will get you started but perform this on your own

FITNESS
A. Five rounds of:
5 Bench Press @ 65-75%
10 Ring Rows

B. 5 rounds of:
20 Sit ups
20 Shoulder taps from plank or handstand or in between
*Coach will get you started but perform this on your own

STRENGTH PROGRAM
A. Bench Press
2 x max reps @ body weight
or 5-5-5-5-5

B. Jumping Bar Muscle up
5 x 5

C. Jumping Chest to Bar Pull up
5 x 20

D. Front Squats
10 x 3 @ 75%

Thursday
COMPETITIVE/FITNESS

A. Snatch
5 x 1 @ 85%

B. 5 round for time
10 Ring Dips
10 Front Squat 115/75lbs

*fitness scale reps and weight to suit, push ups not dips

WEIGHTLIFTING
Clean

STRENGTH PROGRAM
A. Snatch
5 x 3 reps at 80%
*Do these as singles with little rest in between! Rest 2-3 min between sets.

B. Deadlift
10-8-6-4-2

C. Snatch grip Push Press + Overhead Squat
[1+3] work to a max for the day

Friday
COMPETITIVE/FITNESS

A. Back Squats
5 x 5 @ 75%

B. 4 Rounds
400m Run(outside the parking lot)
30 GHD Sit Ups/ Sit Ups
15 Deadlifts @50%
*Get after this one, try not to stop, transition quickly!

STRENGTH PROGRAM

A. Power Clean (touch and go reps)
3-3-3-3-3

B. Strict Press
5-5-5-5-5

C. Supinated grip Pull up
5 x 10

D. Dips
3 x max reps

Saturday
A. Clean + 10 steps front rack lunge
work to a max for the day

B. 15 min AMRAP
7 Burpees
14 Box Jumps 24/20″

Sunday
For time:
Row 1000m
100 Double unders
Row 750m
75 Wallball shots
Row 500m
50 American Kettlebell Swings 1.5/1 pood
Row 250m
25 Burpees
Row 100m
10 High fives

*work in teams, double the reps for teams of 2, triple the reps for teams of 3

WEIGHTLIFTING
Coaches choice

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