Programming for July 30 – August 4

Athletes, see below for next week’s programming. This week finishes the 1 rep max test cycle. We will do another cycle in 6-8 months. To see improvement over time, focus on good form and listen to your body by keeping your workouts as intense as your muscles and lungs allow, but pushing past the mental barrier that tells you to stop.

 180730

Clean and Jerk Tutorial:

https://www.youtube.com/watch?v=IcCGLoNqN2U&t=39s

  1. EMOM 7

With a barbell:

Power Clean

Clean

Push Jerk

Split Jerk

 

  1. 1 Rep Max Test: (Squat) Clean & Jerk

2×5 @ 50-60%

2×3 @ 60-70%

2×2 @ 70-80%

??x1 @80+% until 1 RM

 

180731

Front Squat Points of Performance:

https://www.youtube.com/watch?v=fBIkX2AoJG4

  1. Front Squat
    On the 2:00 x 6:
    2 Tempo Front Squats
    5 Second Negative, 2 Second Pause in bottom.
    Sets 1-2 – 63%
    Sets 3-4 – 66%
    Sets 5-6 – 69%
  2. “Cement Mixer”
    7 Rounds, On the 3:00:
    400 Meter Run
    12 Toes to Bar

 

180801

Snatch Points of Performance:

https://www.youtube.com/watch?v=LCmzAJAubDo

  1. EMOM 7

With a barbell:

Snatch High Pull

Hang Power Snatch

Power Snatch

Hang Snatch

Snatch

  1. 1 Rep Max Test: Squat Snatch

2×5 @ 50-60%

2×3 @ 60-70%

2×2 @ 70-80%

??x1 @80+% until 1 RM

 

180802

  1. “Death Race”
    5 Rounds:
    15/12 Calorie Row
    10 Burpees
  2. Deadlift Accessory

3 Sets of 8: Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises

Romanian Deadlift:

https://www.youtube.com/watch?v=GZAKFRNtxLY

Sumo Deadlift:

https://www.youtube.com/watch?v=wQHSYDSgDn8

 

180803

Back Squat:

https://www.youtube.com/watch?v=sFXlSwXWIv0

  1. Back Squat
    On the Minute x 9 (3 Rounds):
    Minute 1 – 5 Reps @ 75%
    Minute 2 – 3 Reps @ 80%
    Minute 3 – 1 Rep @ 85%
  2. Front Rack Reverse Lunge
    3 Sets of 12 Repetitions:
    Set 1 – 40%
    Set 2 – 45%
    Set 3 – 50%
    Percentages based off 1RM Front Squat
  3. Conditioning
    Alternating Tabata x 8 Minutes:
    Back Squat (Empty Barbell)
    Double Unders

 

180804

Kyle, Dena, Josh, and Sam’s Farewell WOD

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