Programmering v 14
Måndag
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%
B.Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders
Tisdag
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Box Jump-Overs (24″/20″)
Team members Will alternate tasks, with only one member working at any one time. Thus, Partner A Will run 400 meters, Partner B Will perform 30 Box Jumps, Partner A Will perform 30 Wall Ball Shots, and Partner B Will run 400 meters – and so on for 30 minutes.
Onsdag
A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch
Build over the course of the 10 sets to something heavy for today.
B.
Three rounds for time of:
5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups)
10 Deadlifts (275/185 lbs)
50 Double-Unders
Torsdag
A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking lunges (32/24 kg KBS in each hand)
B.
Every 3 minutes, for 15 minutes (5 sets):
Press x 4-6 reps
C.
Three sets of:
Single-Arm KB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
Fredag
Team of 2
6 min to complete 1 rep each clean & jerk
Goal: get together as much weight as possible
Rest 5 min
Then complete one round each
Total 10 rounds 5 each of:
10 front rack reverse lunges 60/40
10 t2b or 15 V-ups
Cap time 20 min
Lördag
A.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
Followed immediately by…
Every two minutes, for 10 minutes (5 sets):Jerk x 1 rep
Build to today’s heavy single.
B.
Three rounds for time of:
15 Push Press (135/95 lbs)
15 Strict Pull-Ups
30 Double-Unders