Programming 10/14-10/20

Programming 10/14-10-19

Monday

Warm up
400m Run
10 of each (w/empty barbell):
Power clean
Front squat
Push press
Back squat
Behind the neck push press

Bear complex review

Strength
“Bear Complex”
5 rounds for load:
Complete 7 UNBROKEN sets of the following complex:
1 Power clean
1 Front Squat
1 Push press
1 Back squat
1 Push Press

*Athletes will complete a minimum of 5 rounds of the bear complex. Each bear complex will consist of 7 unbroken sets of the above. Athletes will increase the load with the completion of each 7 unbroken sets of the complex. Athletes may not drop the bar within the 7 unbroken sets. Athletes may rest in the front or back rack positions. Combining movements is allowed (squat clean thruster into behind the neck back squat thruster). 

**This should take the entire hour. Athletes should work until failure.


Tuesday

Warm up
15-20 PVC pass thrus
Thoracic spine mobility
Burgener warm up 

Strength
E2MO2M for 14 minutes
Mins 0-2 = 3 Power snatch at 50-55% of 1RM
Mins 2-4 = 3 Power snatch at 60-65% of 1RM
Mins 4-6 = 2 Power snatch at 70-75% of 1 RM
Mins 6-8 = 2 Power snatch at 80-85% of 1RM
Mins 8-10 = 1 Power snatch at 90% of 1RM
Mins 10-12 = 1 Power snatch at 95% of 1RM
Mins 12-14 = 1 Power snatch at 100% of 1RM

WOD
12 Min AMRAP
Buy in:
1000m row

Then with remaining time:
Max effort burpees to a 6 inch target

*Score is total burpees.


Wednesday 

Warm up
Joint circles w/hamstring and calf stretch
2 Mins DU
20 Glute bridges
10 Good mornings w/empty barbell

Strength
Festivus Games Partner Deadlift Ladder
8 min EMOM w/partner 5 consecutive deadlifts each
Mins 7:00-8:00 AMRAP deadlifts of last barbell

Weight increases each minute:
Female: 95, 105, 125, 145, 165, 185, 195, 205 lb
Male: 145, 165, 205, 245, 285, 325, 345, 365 lb 

WOD
“Under Pressure”
100-80-60-40-20 DU
50-40-30-20-10 Abmat sit-ups
25-20-15-10-5 Deadlift 155/105


Thursday

Warm up
Coaches choice

WOD
3 Rounds
800m Run
10 Man makers

*Today is an active recovery day. The point is to just move. There are no RX weights for the man makers, athletes are free to choose their weight depending on how they are feeling. Walking, jogging, and rowing are all acceptable in place of the runs.


Friday

Open WOD 20.2

Saturday

Warm up 
WOD and movement review
5 reps of each movement. For barbell movements, use empty bar.

WOD
30 Squat cleans 155/105 *125/185
30 T2B *K2E
30 Box jumps 24/20 *30/24
30 Hand release push ups
30 Single arm DB/KB Push press 55/35 *70/45
30 Thrusters 135/95 *155/105
30 Pull ups *BMU
30 KB swings 53/35 *70/45
300m DB/KB Farmers carry 55/35 *70/45

**45min time cap









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