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Programming Week of 241007

1 complex every 2:30 x 4 @ 80-90% of 1rm Squat clean 1 deadlift 1 squat clean 10:00, 12:30, 15:00, 17:30 No additional rest before C C.
By
Shawn
Programming Week of 241007

Shawn

   •    

Day 1- Monday 241007

A. 1 complex every 2:30 x 4 @ 70-80% of 1rm Squat clean

1 deadlift

1 low hang squat clean

1 squat clean

0:00, 2:30, 5:00, 7:30

No additional rest before B

B. 1 complex every 2:30 x 4 @ 80-90% of 1rm Squat clean

1 deadlift

1 squat clean

10:00, 12:30, 15:00, 17:30

No additional rest before C

C. 1 complex every 2:30 x 4 @ 90-95% of 1rm Squat clean

1 squat clean

20:00, 22:30, 25:00, 27:30

Day 2- Tuesday 241008

A1. 5 barbell bench press 85-95% of last week, rest TOM then A2

A2. 8/8 stagger stance dual DB RDL, finishing weight from last week

rest to 3:00 then back to A1 x3

Rest an additional 3:00 then B

B. For Time, barbells nte 95/65, medballs 20/14, 10’/9’

9 power snatches

60 sec snatch grip overhead hold

9 wallballs

15 power snatches

40 sec snatch grip overhead hold

15 wallballs

21 power snatches

20 snatch grip overhead hold

21 wallballs

Day 3- Wednesday 241009

A. For Time

10-20-30-20-10

Renegade rows 50/35

Goblet squats 24/16kg

Kettlebell swings 24/16kg

* 7 t2b between each set

Day 4- Thursday 241010

A. AMRAP 24:00

Max distance apparatus of choice

45 sec core hold of choice every 3:00 starting at 3:00

B. Yoga for athletes

Day 5- Friday 241011

A. 5 Rounds

30 sec farmer’s hold

30 sec max bjsd nte 30”

Immediately after the 3rd round

400m run

Rest to 10:00 then B

B. For Time

1000m row

30 clean & jerks 95/65

Rest to 20:00 then C

C. AMRAP 10:00

Max unbroken RMU, BMU, C2B, or Pull-ups

400m run after each drop

Day 6- Saturday 241012

Coach’s Choice

Classes 7, 8, &9am

Day 7- Sunday 241013

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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