Week's worth of Programming. Leading into Garage Games and also Testing week coming up.
***EVERYONE ON SAME PAGE THIS WEEK, LEADING INTO GG
10.14 - 10.20
Monday
A. Back Squat @ 90% x 1-2 x 5, rest 3 minutes
B. Paused FS x 2 reps x 3 sets
+
5.4.3.2.1
P-HSPU (depth that is do-able)
accumulate :15 sec. L-sit hold
+
Amrap 5
5 c2b
5 burpees
Rest 5
Amrap 5
10 wall balls
20 DU
Tuesday
A. Deficit snatch pulls @ 105-110% x 3 x 3
B. EMoM x 10 minutes = 1 power clean + 2 hang power cleans *75% of 1 RM
C. 15 TnG clean grip Power snatch x 3 sets - rest 2 minutes
+
500m row @ 1:39/1:50-1:55 /500 pace
rest 1 minute x 6 rounds *hit this pace.. go there
Wednesday
off
Thursday
A. Back squat cluster, 1.1.1 x 4, rest 10 sec., rest 3 minutes @ 80%
B. Deficit DL @ 60% + red bands x 3 fast reps x 8 minute EMOM (2-4" platform)
+
20 sec. amrap DB thruster @ 45-50m / 25-35w #/h
20 sec. am rap box jump - 24/20"
20 sec. AD sprint @ max effort
rest 5 minutes x 4 rounds
Friday
off
Saturday - Sunday
Garage Games
Tuesday
A. Deficit snatch pulls @ 105-110% x 3 x 3
B. EMoM x 10 minutes = 1 power clean + 2 hang power cleans *75% of 1 RM
C. 15 TnG clean grip Power snatch x 3 sets - rest 2 minutes
+
500m row @ 1:39/1:50-1:55 /500 pace
rest 1 minute x 6 rounds *hit this pace.. go there
Wednesday
off
Thursday
A. Back squat cluster, 1.1.1 x 4, rest 10 sec., rest 3 minutes @ 80%
B. Deficit DL @ 60% + red bands x 3 fast reps x 8 minute EMOM (2-4" platform)
+
20 sec. amrap DB thruster @ 45-50m / 25-35w #/h
20 sec. am rap box jump - 24/20"
20 sec. AD sprint @ max effort
rest 5 minutes x 4 rounds
Friday
off
Saturday - Sunday
Garage Games
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