*weekly programming focus overview at the bottom*
Monday
P1 Strength
10:00 EMOM
DB Hang Squat Clean + DB TnG Squat Clean 1+1
**1 complex on each arm**
7 Single Leg Glute Bridgers (each leg)
—
Strength
10:00 EMOM
Hang Squat Clean + TnG Squat Clean
1+1 @ 72%+, increasing by feel
Keep movement technical and fast
—
For Time
30 Bar Facing Burpees
30 TnG Power Clean 135/95lb
*every break on Power Cleans complete 3 Bar Facing Burpees
—
WOD THOUGHTS: We are looking for barbell cycling and conditioning to me the main stimulus today here with the goal of being able to hit sets of 10+ on the TnG Power Cleans. This should have the intensity and feel very much of an open or competition style event
Tuesday
P1 Strength
12:00 EMOM
Double DB Push Jerk
Min 1-2: 4 reps
Min 3-4: 4 reps
Min 5-6: 2 reps
Min 7-8: 2 reps
Min 9-12: 2 reps
*Increase weight every 2 minutes
Even Minutes: 12 Alternating Bicep Curls
Odd Minutes: 20 Russian Twist
—
Strength
Split Jerk
12:00 EMOM
Min 1-2: 2 reps @ 65%
Min 3-4: 2 reps @ 70%
Min 5-6: 1 rep @ 75%
Min 7-8: 1 rep @ 80%
Min 9-12: 1 rep @ 85%+
—
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
Chest to Bar Pull-Ups
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WOD THOUGHTS: We are looking for a nice little gymnastics push/pull couplet here to challenge muscular endurance and stamina throughout. Try to limit any big rests between sets and stay moving quickly. As the reps descend, pick up the pace.
Wednesday
P1 Strength
Every 2:00 for 10:00
Double KB Deadlift
8 Reps
7 Reps x 2 Sets
6 Reps
6 Reps
(Increase weight by feel)
:20 Hollow Rocks
8/8 Front Rack Reverse Lunge (light weight)
—
Strength
Every 2:00 for 10:00
Deadlift
8 @ 60%
7 @ 65% x 2 Sets
6 @ 70%,
6 @ 70%+
—
16:00 EMOM
min 1: 15/12 Cal Row
min 2: 10 Dual DB Step-Overs 50/35lb
min 3: 18 Med ball Weighted Ab Mat Sit Up
min 4: 18 Box Jump Overs 24/20”
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WOD THOUGHT: The stimulus is on lactate threshold as well as specifically targeting the quads and midline for a good amount of overload here after the deadlifts.
Thursday
For Time
300 Double Unders
30 Wall Walks
*Work can be partitioned as desired
Starting @ 0:00 and Every 4:00 Complete .62M Bike
—
WOD THOUGHTS: Today is very much based on the Open Workout 21.1. The idea here is to challenge things a bit more while also working strategy into the workout and getting a little bit more aerobic intensity into the mix rather than just muscular endurance. Goal is to find an idea rep number to hit in the time you have before you have to run out the door on the next set. Time cap 30 min
Friday
Skill Work – Muscle Up Progressions
—
20:00 AMRAP
3* Ring Muscle-Ups
6 Squat Snatch 135/95lb
18 Wall Balls 20/14lb
*increase RMU by 2 reps each round
—
Daily Focus: We are looking at an Open tester workout here with a little different tweak to it than most open workouts, but there have been many in the past where one movement is changing while the others stay stagnant. Stimulus is meant to be on the high skill side of things and working to be technically proficient under fatigue.
Saturday
Partner Workout
For time
Partner 1: 30/24 Cal Row
Partner 2: 25/18 Cal Echo Bike
*both partner working on machines at same time
…
8 Alternating Rounds (4/each)
6 Dual DB Hang Power Clean and Jerk 50/35#
9 Toe to Bar
…
Partner 1: 30/24 Cal Row
Partner 2: 25/18 Cal Echo Bike
*both partner working on machines at same time
…
8 Alternating Rounds (4/each)
6 Dual DB Hang Power Clean and Jerk
9 Toe to Bar
…
50 Burpees to 12” Target to Finish
—
WOD THOUGHTS: This workout is meant to be challenging, but not overly so to the point that you’re breathing out of your chest. There will be a good amount of rest, to allow for the working sets to be done with good intensity. The movements should be able to be done unbroken throughout and the machines should be able to be completed quickly as we move into the next sets.
Sunday
Strength
Bench Press
Every 3:00 for 9:00
1:00 For Max Reps
Set 1 @ 80%
Set 2 @ 75%
Set 3 @ 70%
—
12:00 AMRAP
10 Ring Dips
100ft Farmers Carry
10 Deficit DB Push-Ups
100ft Farmers Carry
10 Renegade Rows
Load: 50/35#
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WOD THOUGHTS: Stimulus today is muscular endurance and stamina. Stay moving and keep chipping away at the reps. The sets should be at a workable rep range to try to go unbroken across, however cumulative fatigue and interference will definitely play a part.
Weekly Programming Focus: We are now entering Week 5 of the cycle. This week we will be hitting some challenging combos and getting heavy specifically with the Clean and Jerk on the Monday and Tuesday combo while taking a brief reprieve from the squat progression while adding in some Deadlifts this week for our lower body strength work. Our focus for this week will be on Friday’s Open Prep workout with increasing reps of Ring Muscle-Ups along with the combination of Squat Snatches and Wall Balls. Our Weekend workouts will highlight a different style structure to our partner workout while tackling more max rep work on the Bench Press Sunday.