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Programming Week of 241014

1 complex every 2:30 x 3 @ 85-95% of 1rm Squat clean 1 deadlift 1 squat clean 7:30, 10:00, 12:30 No additional rest before C C.
By
Shawn
Programming Week of 241014

Shawn

   •    

Day 1- Monday 241014

A. AMRAP 25:00

All dumbbell movements are single DB 50/35

200m run

10 alternating single arm DB snatches

20 DB box step ups 20”

5 wall climbs

20 air squats

5/5 DB shoulder 2 overhead

Day 2- Tuesday 241015

Strength Day week 6 of 6

1 RM Squat Clean Test!

A. 1 complex every 2:30 x 3 @ 75-85% of 1rm Squat clean

1 deadlift

1 hang squat clean

1 squat clean

0:00, 2:30, 5:00

No additional rest before B

B. 1 complex every 2:30 x 3 @ 85-95% of 1rm Squat clean

1 deadlift

1 squat clean

7:30, 10:00, 12:30

No additional rest before C

C. 1 complex every 2:30 x 6 or until failure, build to 1rm

1 squat clean

15:00, 17:30, 20:00, 22:30, 25:00, 27:30

Day 3- Wednesday 241016

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.3 Rounds for time

30 calories row/ski/ab

30 burpees

Day 4- Thursday 241017

A. AMRAP 24:00

750m row/ski (1500m bike, 600m run)

1:30 rest

B. Yoga for Athletes

Day 5- Friday 241018

A. For Time

1-2-3-4-5-6-7-8-9-10

Clean & Jerks 155/105

* 1 round of “Cindy” between each set

5 pull-ups

10 push-ups

15 air squats

Day 6- Saturday 241019

Coach’s Choice

Classes 7, 8, &9am

Day 7- Sunday 241020

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids (last week of this session)

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