Week of 11-26-18 Programming

Monday 11-26-18

SKILL/STRENGTH

Level 1&2

Conventional Deadlift
4-4-4-4-4

Notes
Athletes build over the first four sets to a near maximal weight, leaving one good rep in the tank. They should use 95% of that weight for the fifth set.

TIMECAP: 25:00

WOD

Level 1

5 Rounds, Each For Time:
16 Dumbbell Snatch, 50#/35#, alternating
12/10 calorie row

2:00 Rest Between Rounds

TIMECAP: 20:00


Level 2

5 Rounds, Each For Time:
16 Dumbbell Snatch, 35#/20, alternating
12/10 calorie row

2:00 Rest Between Rounds

SCALING GUIDE
Dumbbell Snatch: Athlete should be able to complete each round unbroken. Scale load accordingly.
Row: This should be an all out effort.


Tuesday 11-27-18

SKILL/STRENGTH

Level 1&2

Handstand Pushup Development

Options:

1.Wall Climb practice

2. Kicking up into handstand

3. Kipping HSPU practice

4. Strict HSPU work or Negatives

5. Handstand walking


WOD

Level 1

2 Rounds For Time:
30/20 push ups
30 Toes-to-Bar
50 Wall Ball, 20# to 10'/14# to 9'


ADV: Strict dips, 40 ttb
TIMECAP: 22:00

Level 2

2 Rounds For Time:
30/20 knee push ups
30 Knee raises
40 Wall Ball


SCALING GUIDE
Ring Dips: Athlete should be able to complete each round in no more than six sets with short rests. Scale repetitions accordingly. Scale movement to kipping ring dip, pushup, knee pushup, or incline pushup.
Toes-to-Bar: Athlete should be able to complete each round in no more than 8 sets with short rests. Scale repetitions accordingly. Scale movement to hanging straight leg raise or toes-to-kettlebell variation.
Wall Ball: Athlete should be able to complete each round in no more than five sets with short rests. Scale load and/or height accordingly. For athletes who will not be able to complete the work in five sets or fewer regardless of load/height, scale repetitions as well.


Wednesday 11-28-18

SKILL/STRENGTH

Level 1

Double Kettlebell Overhead Walking Lunge
4x20


Level 2

Double kettlebell front rack walking lunge

4x20


Notes
Level 2 should be used only by those who have an excessive learn the OH position that creates pressure in the low back.

Dumbbells are fine.
20= 10/leg.
Athletes should build to a challenging but manageable weight and repeat for four total sets.

TIMECAP: 20:00

WOD

Level 1
4 Rounds For Total Reps:
1:00 Sumo Deadlift High Pulls, 115#/75#
1:00 Pullups
1:00 Row (Calories)

ADV: 135#/95#, Chest to bar pullups


Level 2

4 Rounds For Total Reps:
1:00 Sumo Deadlift High Pulls, 85#/55#
1:00 Jumping pull-ups or ring rows

1:00 Row (Calories)


SCALING GUIDE
Sumo Deadlift High Pull: This load should be fairly challenging, requiring the athlete to be deliberate and explosive with each repetition. They should be able to work at a minimum rate of 6 reps/minute. Scale load accordingly.
Chest-to-Bar Pullup: So long as athlete can consistently perform single CTBs with short rests (no more than 0:03-0:05), let them perform CTB here. For those who cannot, scale to pullup or jumping chest-to-bar pullup.

Thursday 11-29-18

Open Gym

5:15am, 9am, 4:15pm, 5:30pm


6:30pm class


SKILL/STRENGTH

Level 1&2

Strict Press
5-5-5-5-5


Notes
Athletes build over the first four sets to a near maximal weight, leaving one good rep in the tank. They should use 95% of that weight for the fifth set.

TIMECAP: 25:00

WOD

Level 1

AMRAP 7:
20 Dumbbell Push Press, 50#/35#
40 Double Unders


Level 2

AMRAP 7:
20 Dumbbell Push Press, 35#/20#

80 Singles



FINISHER

EMOM x 10 MINUTES
Odd - 15 V-ups or Tuck-ups
Even - :45 Plank on Elbows


SCALING GUIDE
Push Press: Athlete should be able to complete each round in no more than three sets with short rests. Scale load accordingly.
Double Under: Athlete should be able to complete each round in no more than three sets with short rests (excepting fluke misses.) Scale repetitions accordingly. Scale movement to single unders.

Friday 11-30-18

SKILL/STRENGTH

Level 1

Clean
3RM, then 2x3 with 95% of 3RM

Level 2


Hi-hang clean

3-3-3, 3x2


Technique and quality take precedence for L2. Work up to a moderate set of 3 and repeat for 2 more sets

TIMECAP: 25:00

WOD

Level 1

10 Rounds For Time:
1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean, 135#/95#


ADV: 165#/110#

Level 2

10 Rounds For Time:
1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat, 95#/65#


Each round must be completed without releasing the barbell.

TIMECAP:6:00

SCALING GUIDE
Athlete should aim to work at a rate of 2 rounds/minute and be done well under the timecap. Scale load accordingly.
For athletes who are still developing the clean, do Level 2 at a challenging but technical weight.
For athletes who are not technically proficient enough to use a fairly heavy weight, increase to 15 rounds at a light to moderate weight.


Saturday 12-1-18

Partner WOD at 9AM



Chris Minten