Week of 3-25-19 Programming

Monday 3-25-19

Skill/Strength

Level 1

Front Squat
5RM, then 90%x5x2

Notes
To clarify, 90% is of today's 5RM.

Level 2

Front Squat

5-5-5-5-5


Work up to a moderate set of 5 with technique and position as priority


WOD


Level 1

For Time:
50 Power Snatch, 75#/55#
25 Bar Facing Burpees
50 Hang Power Clean, 75#/55#
25 Bar Facing Burpees
50 Shoulder-to-Overhead, 75#/55#


Level 2

For Time:
40 Hang Power Snatch, 45#/35#
15 Bar Facing Burpees
40 Hang Power Clean, 45/35#
15 Bar Facing Burpees
40 Shoulder-to-Overhead, 45#/35#


TIMECAP: 15:00

SCALING GUIDE
Power Snatch: Athlete should be able to complete the round in no more than five sets with short rests. Scale load accordingly. Scale movement to dumbbell power snatch (alternating).
Hang Power Clean: Athlete should be able to complete the round in no more than four sets with short rests. Scale load accordingly. Scale movement to dumbbell hang power clean.
Shoulder-to-Overhead: Athlete should be able to complete the round in no more than four sets with short rests. Scale load accordingly. Scale movement to dumbbell STOH.
Bar Facing Burpee: Athlete should be able to complete each round in no more than three sets with short rests. Scale repetitions accordingly. Scale movement to squat thrust.


Tuesday 3-26-19

Skill/Strength

Level 1

Split Jerk
(1) Build to Heavy Single in 8:00 minutes
(2) 10x1 on 0:30, use 80-85% of today's heavy single

Notes
(1) Athletes should leave some room in the tank, not go for a 1RM.

Level 2
Split Jerk
(1) Work on technique in sets of 3 for 8:00 minutes
(2) 10x1 on 0:30 with top weight from (1)

WOD

Level 1

AMRAP 20:
750m Row
75 Double Unders
75 Overhead Squats, 65#/45#

Level 2

AMRAP 20:

500m row

150 Singles

50 overhead squats 45#/35#

NOTE: Sub 600m/400m run ONLY if rower is not available


SCALING GUIDE
Double Under: Athletes should be able to complete each round in no more than five sets with short rests (barring fluke misses.) Scale repetitions accordingly. Scale movement to single under.
Overhead Squat: Athletes should be able to complete each round in no more than five sets with short rests. Scale load accordingly. Scale movement to OHS to box, going to the greatest depth the athlete can manage with good posture and control.


Wednesday 3-27-19

Skill/Strength

Level 1

15:00 Volume Accumulation:
5-10 pull ups

10-20 Handstand shoulder taps
0:10-0:30 Single Arm Plank/side

Level 2

15:00 Volume Accumulation:
5-10 jumping chest to bar pull ups

1-3 full or partial wall walks
0:10-0:30 Plank


ADV

15:00 Volume Accumulation:
1-5 Ring Muscle-Ups or Chest to bars

20'-60' Handstand Walk
0:10-0:30 Single Arm Plank/side


NOTE: Mix and match levels to athletes abilities

WOD

Level 1

4 Rounds for Total Reps:
1:00 Pushups
1:00 Box Jumps, 24"/20"
1:00 Rest

Level 2

4 Rounds for Total Reps:
1:00 Knee Pushups
1:00 Box Jumps, 20"/16”
1:00 Rest

SCALING GUIDE
Pushup; So long as athletes can perform technically sound pushups, let them go RX'd here – even if it's just a few reps each round. For athletes who cannot perform technically sound pushups, scale movement to knee pushup or incline pushup.
Box Jump: Athletes should be able to work in sets of 8-10 reps consistently with short rests (not rebounding, just reps without rest in between.) Scale height accordingly. Scale movement to step-up.


Thursday 3-28-19

Warmup:
Row 1000m or Jog 800m

3 Rounds for Quality:
10 Single Arm Kettlebell Swings, left
10 Single Arm Kettlebell Thrusters, left
10 Single Arm Kettlebell Swings, right
10 Single Arm Kettlebell Thrusters, right

Notes
Light and controlled with focus on perfect execution.
Swing: Focus on keeping entire foot on the ground, resisting rotation at the bottom, and snapping into a plank (squeeze glutes, quads, abs) at top.
Thruster: Smooth eccentric into squat, explode up, pause at top, smooth eccentric back to shoulder.

Level 1 + 2

3 Rounds for Quality:
400m Run
1:00 Rest
50' Inchworm
1:00 Rest
10 Rotational Medicine Ball Throws/side
1:00 Rest


Friday 3-29-19

Skill/Strength

Level 1

Snatch
(1) Build to Heavy Single
(2) 10x1 on 0:30, use 80-85% of today's heavy single

Notes
(1) Athletes should leave some room in the tank, not go for a 1RM.

Level 2

Hi Hang Snatch
(1) Build to Moderate Single with technique as priority
(2) 10x1 on 0:30, use manageable weight from (1)

WOD

Row Warm Up

2:00 easy row

2:00 easy/moderate

2:00 moderate

Rest 4:00-5:00 before 1000m row


Level 1 + 2

1,000m row for time

Saturday 3-30-19

Saturday Partner WOD at 9AM


Chris Minten