Week 16
Day 1
4 sets:
A1. Bulgarian Split Squats x 8/leg; rest 1 min
A2. Banded Pull-ups
3 sets:
A1. Wallballs x 15; rest 1 min
A2. Ring Rows x 12; rest 1 min
+
3 rounds for time:
10 air squats
10 situps
10 pushups
10 box jumps
Day 2
AMRAP 20 min
Run 400m/Row 500m
10 burpees
40 mountain climbers
+
Jerk practice out of rack
Day 3
A1. Deadlift 8,6,4,2; rest 1 min
A2. Pushups on tire x max reps; rest 2 min
+
“Grace"
30 clean and jerks for time (Rx’ed 135/95; scale accordingly)
Day 4
3-5sets:
10 KB Clean and Jerk (switch arms each rep)
15 KBS
Waiters Walk x 6 laps (switch arms each lap)
rest 2 min between sets
*Don’t put the KB down during the set!
Day 5
For Time:
50 cals rower
50 step ups
50 DU or 100 singles
50 DB push press
50 cals AD
Extra time?
Foam Roll, stretch, practice snatch technique with PVC or empty barbell.
Day 6
Partner WOD 6k row for time. Switch every 500m.
*Winning team makes other teams do exercise of choice.
Performance:
Monday:
A.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg OR Wall Squats x 5 reps
L-Pull-Ups x 3-6 reps @ 2110 OR GHD sit-ups x 10.
B.
Five sets of:
Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest 2 minutes between sets
C.
Back Squat @ 30X0 - NOTE THE TEMPO
Build quickly to a double at ~90% of 1RM
Performance:
Monday:
A.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg OR Wall Squats x 5 reps
L-Pull-Ups x 3-6 reps @ 2110 OR GHD sit-ups x 10.
B.
Five sets of:
Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest 2 minutes between sets
C.
Back Squat @ 30X0 - NOTE THE TEMPO
Build quickly to a double at ~90% of 1RM
then:
3/4 sets of 7 reps at ~75% of 1RM.
Rest exactly 2 minutes between sets.
Rest exactly 2 minutes between sets.
Tuesday:
A.
Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps or Pull-up work
Toes to Bar x 10-12 reps or Ab variant
B.
In 12-15 minutes, build to a heavy Jerk – THIS does not mean go for a 1RM at all costs. Get to a rock solid jerk @90% of your 1RM. More if it is going perfect. There will be time for 1RM test later, get proficient at 90% + now.
C.
Every two minutes, for 8 minutes (4 sets):
Weighted Pull-Ups x 3 reps
D.
Complete as many rounds and reps as possible in 10 minutes of:
Dumbbell Man-Makers x 5 reps (55/35 lb DBs)
Chest-to-Bar Pull-Ups x 10 reps
Kettlebell Swing x 15 reps (32/24 kg)
Wednesday:
A.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets
B.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets
C.
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb Deadlift x 6 reps - use ~65% of 1RM
24"/18" Box Jumps x 6 reps
Rest exactly 4 minutes, and then…
D.
Complete as many rounds and reps as possible in 6 minutes of:
10 toes to bar or GHD sit-ups
10 Walking Lunges with 55/35 lbs per hand --scale appropriately
Thursday
Yoga
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. Aim to get to 90-95% of your 1RM
B.
Partner workout :
20 rounds for time of:
Run 100 Meters
10 Burpees
Run 100 Meters
15 Kettlebell Swings
alternate full rounds with partner
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