5 min AMRAP @ 80-90%:
– 10 burpees
– 30 DU or 90 singles
REST 5 min
5 min AMRAP @ 80-90%:
– 5 broad jumps (moderate)
– 7 KBS (53/35)
– 5 box jumps sd (24/20”)
– 7 T2B or T2B progressions
REST 5 min
5 min AMRAP @ 80-90%:
– Row 250
– 10 sit-ups
– 10 DB push press (TnG moderate)
REST 5 min
5 min AMRAP @ 80-90%:
– AD for cal
You might notice from week to week that the strength, skill, or conditioning work might look similar on some days. This is not by chance or lack of creativity. Our program is meant for our athletes to adapt yo just enough to see progressive and linear changes and increases in strength, skill, and conditioning.
Right now we are in the midst of microcycles of front squats, close grip bench press, power cleans, and power snatches. This means that you will see most of these each week. For example, two weeks ago we did a power clean cluster of 2.2.2 x3 sets while last week we progressed up to 1.1.1 x3 sets to increase load. Also we have moved from doing 4-6 reps of front squats at 30X1 for 3 sets to doing 4 sets the next week to increase volume. Progressions in both load and then volume are the two most important factors in increasing overall strength and power.
We also apply this to conditioning through interval work. This is less about specific movements and more about changes in energy system works. Look at todays piece. Three rounds of a 400m row, 20 UB wallballs, and 20/16 HR push-ups with a 3 minute rest performed at 80-90% of aerobic capacity. This is taking people around 3-4 minutes per round. to complete. Next week you might see a piece that is similar in structure with differing movements. For example, 3 sets of a 400m run, 10 pull-ups, 12 KB snatches, 14 box jumps with a step down with a 3-4 minute rest at the same aerobic capacity. This will take people around 4-6 minutes to complete (most likely). The movements are different but there is the same affect on the aerobic endurance energy system. We are stressing the system around 2 minutes more with the same amount of rest. This is where progress is made.
A) EMOM x 7min
– 2-3 TnG power snatch
B) 3 sets @ 90%
– 400m row
– 20 wall balls
– 20/16 HR pushups
rest 3 min
*start light and build to a moderately heavy weight on power snatch
*20 for guys and 16 for gals
*WB should be at a weight where they are UB
Monday 12-23-13
3 sets @90% aer:
– amrap strict chin ups
– row 400m
rest 2 min
+
3 sets @90% aer:
– 10 thrusters (moderate weight)
– row 400m
rest 2 min
*If can’t do strict, use band that allows 7-10 strict pull-up reps on first set
*Goal should be PR for strict pull-ups.
*Moderate does not mean easy on thrusters. They should be tough but fast and UB.
Friday 12-19-13
A) Hang squat snatch
– Build to a tough double in 6-7 sets
B) Heaving snatch balance; 3×4 sets; rest 2 min
+
Row sprint 25sec all out
rest 3:00 x 3
+
Airdyne 20 sec all out
rest 3:00 x 3
*all out means balls to the wall 100%
*if snatch balance unattainable based on flexibility restrictions work on overhead squat with raised heels
4 rounds at 80-90%:
– 400 m run
– 10 deadlifts (225/155)
– 10 CTB pull-ups/pull-ups
– 10 lateral burpees over bar
– 20 sit-ups
*rest 3-4 min
*switch order up every round, record all times
*deadlifts should be perfect or weight should be shed immediately
A) Front Squat 3-4×3 @ 30X1; rest 2 min (heavier than 12/13)
+
For time:
– 1,000m row
Rest 1 min
3 rounds of:
– 12 front rack weighted reverse lunges (135/95, 115/75, 95/55)
– 12 KB snatches (heavy)
– 12 box jump step downs (24/20)
Rest 1 min
– 1,000m row
*try and match row times
*pick steady pace to grind through this one
*frontward and/or unweighted lunges are ok if reverse are unattainable
*snatches can be broken up however if needed, 12 total per round
A) Clean pulls 1.1.1×3 rest 10 sec/2 min
B) Power clean cluster TnG 2.2.2×3 rest 15 sec/2-3min
C) EMOM x 10 min
– Odd: 5 TnG clean and jerk (135/95, 115/75, 95/55)
– Even: 30 double unders or 30 lateral hops over bar
D) Optional coach finisher if time permits