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Program Week of 250210

Back squat every 2:30 x 5 S- 5x1 start at 80-85% of week 3 1rm and build to a 1rm ME- 5x7 no tempo, same load from last week Rest and additional 2:00 then B B.
By
Shawn
Program Week of 250210

Shawn

   •    

Day 1- Monday 250210

Strength Day 1- Week 6 of 6

A. Back squat every 2:30 x 5

S- 5x1 start at 80-85% of week 3 1rm and build to a 1rm

ME- 5x7 no tempo, same load from last week

Rest and additional 2:00 then B

B. Strict Pulling 2:00 x 5

3-5 strict Pull-ups @ 30X1 tempo, option to make them weighted or C2B

OR

5-7 Dual db prone row @ 30X2 tempo, go heavier than last week

OR

3-5 negatives: 01-03 second hold at the top, negative down no longer than 05 seconds

Day 2- Tuesday 250211

Strength Day 2 Week 6 of 6

A1. Deadlifts

S- 5 reps at 95-100% of week 1 5RM

ME- 10 reps same weight as last week or add 10%

Rest TOM then A2

A2. Tempo Pushing options

Box supported dips 3-5 reps @ 30x1 tempo

OR

Push-ups 5-7 reps @ 30x1 tempo

OR

3-5 handstand push-ups @ 30x1 tempo

OR

3-5 Z press @ 30x1 tempo

Rest to 3:00 then back to A1 x 5

Rest an additional 2:00 then B

B. EMOM 12:00

Min 1: max kettlebell swings

Min 2: max calories

Min 3: max sh2oh 95/65

Min 4: rest

Day 3- Wednesday 250212

A. AMRAP 5:00

30 double unders

3 Wall climbs

Rest 3:00 then B

B. AMRAP 5:00

20 alt db snatches 50/35

10 burpee box jump overs

Rest 3:00 then C

C. AMRAP 5:00

10 front squats 95/65

7 t2b

Rest 4:00 then D

D. For time

30 double unders

3 Wall climbs

20 alt db snatches 50/35

10 burpee box jump overs

10 front squats 95/65

7 t2b

Day 4- Thursday 250213

Aerobic Intervals

A. 3 x 6:00 row/bike/ski/run… rest 2min b/t sets…

Goal is increased effort over 3 sets

B. Yoga for Athletes

Day 5- Friday 250214

Heavy Day

A. 1 Complex Every 2:00 x 5

1 squat clean

1 hang squat clean

1 front squat

1 push jerk

Rest an additional 2:00 then B

B. AMRAP 18:00

1 complex at 85% of A

9 bar facing burpees

18 wallballs

18 calories row/ski

9 muscle ups or 12 c2b or 15 pull-ups

Day 6- Saturday 250215

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250216

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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