Programming Week of 221024
Day 1
Monday 221024
A. Split Jerks 1RM Pre-test (next week is 1rm Re-test
0:00 5 reps
2:00 5 reps
4:00 3reps
6:00 3 reps
8:00 1 rep
10:00 1 rep
12:00 1 rep
Rest an additional 2:00 (14:00), then B
B. EMOM 3:00
1. Burpees
2. Burpees BJSD 24/20
3. Burpee BJO 24/20
Rest 2:00, then C
C. EMOM 3:00
1. Burpees
2. Burpees medball cleans 20/14
3. Burpee medball clean wallballs 10’/9’
Rest 2:00, then D
D. EMOM 3:00
1. Burpees
2. Burpee Deadlifts (dual DB 50/35)
3. Devil’s Presses 50/35
Rest 2:00, then E
E. EMOM 3:00
Burpee pull-up/C2B/MU
Day 2
Tuesday 221025
A1. 6 loaded RFESS each leg… rest TOM, then A2
A2. 10 unbroken seated dual DB presses… rest TOM, then A3
A3. 8 single arm row each arm… rest to 4:00, then back to A1 x 3
Rest and additional 3:00 (15:00), then B
B. 15:00 Running clock for B, C, and D athletes to manage their own rest
3 sets
15 wall ballls 20/14 10/9
10 medball OH lunges 20/14
5 pu/c2b
Rest 2:00, then C
C. 3 Sets
15 GHD or weighted abmat sit-ups (25/15)
10 Hang power snatches (cleans) 95/65
5 Overhead (front) squats
D. Max distance run in time remaining
Day 3
Wednesday 221026
GRIP Strength
A1. 5 high BJSD… rest TOM, then A2
A2. 300m/250m row… rest to 3:00, then back to A1 x 4
Rest an additional 3:00, then B
B. 5 Sets 15:00 cap 50/35
5 dual DB power cleans
10 dual DB front squats
Farmer’s carry down and back
10 T2B
Day 4
Thursday 221027
A. Aerobic Intervals
5:00 work 3:00 rest
5:00 work 2:00 rest
5:00 work 1:00 rest
5:00 work DONE
Day 5
Friday 221028
A. 1 Complex every 1:30, x 5
1 Clean pull
1 Squat Clean
1 Push Jerk
1 Split Jerk
Rest 3:00, then B… adjust barbell to 90%
B. EMOM 18:00
1) 1 clean & jerk at 90% of A + 30 double unders/ 60 singles
2) 1 clean & jerk @ 90% of A + 10 push ups
3) 1 clean & jerk @ 90% of A + 10-15 abmat sit-ups
