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Programming Week of 241111

5x1 Squat Clean & Split Jerk 100% of A and build Lift every 1:30 Rest 1:30 then C C.
By
Shawn
Programming Week of 241111

Shawn

   •    

Day 1- Monday 241111

Strength Day (Week 3 of 6)

A. 1 set every 2:30 x 5

3 front squats + 3 split jerks

Build to 75-80% of last week heaviest C&J

Rest 2:30 then B

B. 5x1 Squat Clean & Split Jerk

100% of A and build

Lift every 1:30

Rest 1:30 then C

C. EMOM 6:00

5 power clean & push jerk

60-65% of B

Day 2- Tuesday 241112

Repeat 210430

A1. 1 set @ 0:00, 12:00, 24:00

30cal/25cal row/bike/ski

21 kb swings @ 24kg/16kg

12 pull-ups

A2. 1 set @ 6:00, 18:00, 30:00

30cal/25cal row/bike/ski

21 bjsd @ 20”

12 deadlifts @ 75-100% of your bodyweight

B. post WOD recovery

Day 3- Wednesday 241113

A1. 5 strict pulling reps at 1313 tempo, no rest into A2

A2. 20 bodyweight lunges, rest to 3:00 then back to A1 x3

Rest an additional 1:00 then B

B1. 5 leg raises at 3333 no rest into B2

B2. 10 burpees, rest to 3:00 then back to B1 x 3

Rest an additional 1:00 then C

C. For time

10-8-6-5-4-2

Single arm DB alternating hang squat clean thruster 50/35

5-10-15-20-25

DB sit-ups

Day 4- Thursday 241114

A. For Endurance

(3 different machines: row, bike, ski, run)

5:00 apparatus 1

3:00 apparatus 2

2:00 apparatus 3

2:00 rest, repeat 2x total

B. Yoga for Athletes

Day 5- Friday 241115

A. AMRAP 20:00 skill development effort

2 strict hspu or 2 dual DB z-press (30-50% of your bodyweight)

2 pistol squats or 2 high step-ups

2 hang power snatches 75/55

*increase reps by 2 each round

1:00 apparatus & 5 t2b after each round

Day 6- Saturday 241116

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 241117

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00am CrossFit Kids

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