Sunday, April 19, 2015

Week of 4/20 to 4/26 2015

LIFESTYLE
Day 1 
3-5 sets:
A1. Back Squat x 3-5; rest 2 min
A2. Scap Pull-ups x 12; rest 1 min
+
AD Sprints : 15 secs ALL OUT; rest 2:45 btw x 5-7


Day 2 
AMRAP 8 min
15 KBS
15 pushups
15 situps

rest 2 min

AMRAP 10 min
15 step ups
10 body rows
5 burpees 

Rest 4 min

AMRAP 12 min
Run 400m or Row 500m
20 air squats

Day 3 
A1. Deadlift 8,6,4,2; rest 1 min 
A3.  OH DB Press x 12 reps; rest 2 min
+
5 rounds for time:
5 DB Snatch/arm
5 manmakers
15 anchored situps

Day 4 
AMRAP 25-30 min
Run 400m or Row 500m or AD 30 Cals
10 burpees
20 double unders or 40 singles
10 Wtd Situps or GHD to parallel

Day 5 
5 sets:
A1. Goblet Squat x 12; rest 1 min
A2. Pushups on tire x max reps (stop at 15); rest 1 min
A3. Sumo KB DL x 12; rest 1 min (squeeze glutes at top)
A4. Pullup negatives x 8-12
A5. Wtd Plank Hold x 1 min; rest 1 min

Day 6 Partner WOD 
With one person working at a time, split this work:

For time:
1k row
25 burpees
50 lite KBS
75 air squats
100 situps
75 air squats
50 lite KBS
25 burpees


Row 1k



PERFORMANCE:

Monday:

A.
Three sets, not for time, of:
Toes to bar practice 6-8 reps
Double-Unders x 30 reps or practice for 1 minute
Turkish Get-Up x 2-3 reps each arm

B.
4 sets of:
Power Snatch from Mid-Thigh x 4-5 reps
Rest as needed

C.
Back Squat @ 30X0
Quick build to a tough double @ ~90% of 1RM

3/4 sets of 7 reps@ ~ 75% of 1RM

Rest exactly 2 minutes between sets.

(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)

Tuesday:

A.
Three sets, not for time, of:
Wall Climbs x 2-3 reps
Muscle-Ups practice or pull-up work

B.
3 sets of:
Snatch Grip Push Press x 4-5 reps
Rest as needed

C.
HSPU practice for 10 mins

D.
4 rounds for time of:
1 Rope Climb
20 Hand-Release Push-Ups
20 Double-Unders

Wednesday:

A.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistol practice or Wall Squats

B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets

C.
On the minute, every minute, for 10 minutes:
Heavy Deadlift x 5 reps
Burpees x 5 reps

Thursday
Yoga or easy active recovery 

Friday

A.
Take 12-15 minutes to build to a heavy Snatch --Get it right at 90%. We will max over time.

B.
Take 12-15 minutes to build to a heavy Clean & Jerk-- Get it right at 90%. We will max over time.

C.
Bench Press @ 30X0
Quickly build to a double at 90% of 1RM
then
3/4 sets of 7 reps at ~75%
Rest exactly 2 minutes between sets.

Saturday
A.
Front Squat
Build to a tough single @ 90-95 % of 1RM
then hit a triple at 80-85% of 1RM

B.
For time:
Run 200 Meters
5 Thrusters - heavy
5 Chest-to-Bar Pull-Ups
Run 400 Meters
10 Thrusters - heavy
10 Chest-to-Bar Pull-Ups
Run 800 Meters
15 Thrusters -heavy
20 Chest-to-Bar Pull-Ups



Pull-up work week 4

Day 1:
A. Strict Banded Pull Ups or Regular Pronated Strict Pull Ups  Cluster, 1.1.1.1.1 x 4 sets, rest 2 minutes.
B1. DB Zotman Curls @ 30×1, 8-10 reps x 3 sets, rest 1:30 between sets
B2. Plank Holds on Elbows or increase difficulty x 30-45 seconds x 3 sets, rest 1:30 between sets.

Day 2:
A. Strict Ring Rows @ 30×0 or elevate feet on box to increase difficulty, 6-8 repetitions x 4 sets, rest 2 minutes between sets.
B1. DB Tate Press @ 30×1, 8-10 reps x 3 sets, rest 1:30
B2. DB External Rotation @ 30×1, 8-10 reps/each arm x 3 sets, rest 1:30.

5 comments:

  1. Monday:
    A. Done
    B. 85, 95, 105,115
    C. 265#x2
    C2. 205, 205, 205, 225

    ReplyDelete
  2. Tuesday:
    A- done- working on false grip
    B- built to 115#
    C- 10:00

    ReplyDelete
  3. Wednesday:
    A- done
    B- 155,175,185,185
    C- done at 245#

    ReplyDelete
  4. Friday-
    A. Built to 135#
    B. Built to 195#
    C. 215# & 3 sets of 175#x7

    ReplyDelete
  5. Sunday-
    Saturday's WOD- 95# thrusters- 14:05

    ReplyDelete