Programming Week of 22.10.31
RETEST Week: Split Jerk 1RM & Grip Strength
Day 1
Monday 22.10.31
HALLOWEEN
A. EMOM 8:00 DEATH BY snatches
4 DB power snatches
Increase weight each minute
Rest 3:00, then B
B. EMOM 8:00 DEATH BY T2B
2 T2B increase by 2 each round
2, 4, 6, 8, 10, 12, 14, 16
Rest 3:00, then C
C. EMOM 8:00 DEATH BY Calories
2 calories increase by 2 each round
2, 4, 6, 8, 10, 12, 14, 16
Day 2
Tuesday 22.11.01
A. Split Jerk 1RM Re-Test
0:00 5 @ warm-up wt
1:30 5 @ warm-up wt
3:00 3 @warm-up/moderate
4:30 3 @ moderate
6:00 1 @ moderate/ heavy
8:00 1 @ heavy
10:00 1 @ heavy
12:00 1 @ 1RM
Rest to 16:00, then B
B. AMRAP 14:00
5 feet elevated ring rows
10 hrpu
15 air squats
20 alt DB hang clean & jerks 50/35
25 double unders
300m row/ski
Day 3
Wednesday 22.11.02
A1. :30 FLR, rest tom
A2. :30 side bridge, rest tom
A3. :30 side bridge, rest tom
A4. :30 hollow body, rest tom back to A1 x2
Rest 2:00, then B
B. Max hang 3:00
Burpee to target until time expires if dropped.
Rest 3:00, then C
C. EMOM 18:00
1) 12 deadlifts (nte 225/155) + max lunges to top of the minute
2) 30sec step-ups @ 20" + 30sec static rest
3) 15 wall balls + max dips to top of minute
4) 30sec step-ups @ 20" + 30sec static rest
5) 12 t2b + max jump rope reps to top of minute
6) 30sec step-ups @ 20" + 30sec static rest
Day 4
Thursday 22.11.03
Aerobic intervals & Skill
A1. 1:30 apparatus calories
A2. 1:30 skill work of choice
A3. 1:00 rest, back to A1 x 6
Day 5
Friday 22.1.04
A. 3 Sets 90% effort 6:00 cap
6 BJSD nte 24”
9 kbs 24/16
12 Pull-ups
*10 burpee cash out
@ 10:00, start B
B. 3 Sets 90% effort 6:00 cap
6 Pull-ups
9 BJSD nte 24”
12 kbs 24/16
*10 burpee cash out
@ 20:00, start C
C. 3 Sets 90% effort
6 kbs 24/16
9 Pull-ups
12 BJSD nte 24”
*10 burpee cash out