Programming: Week of Sep 19

Whitney, Mary Beth, and Sientje looking strong as hell at Barbells and Brews last weekend.

After another successful benchmark week we are back to accumulation. Remember to prioritize skill, technique, and mental gainz over intensity for this and next week.

Onward!

Monday

A.
1 Clean + 1 Front Squat + 1 Jerk:
5×1 ramping to heavy set

B.
3 Rounds for total time:
Row for Cals (30 / 20)
20 CTB Pullups
10 Front Squats (205 / 135) – from floor
– rest 2 minutes


Tuesday

A.
Superset:
Floor Press 5×5 – ramping to 5RM
Walk Walk 5×5

B.
For time:
100 Double Unders
30 KB Swing (1.5pd / 1pd)
20 Hand Release Pushups
75 Double Unders
30 KB Swing (1.5pd / 1pd)
20 Hand Release Pushups
50 Double Unders
30 KB Swing (1.5pd / 1pd)
20 Hand Release Pushups


Wednesday

A.
1 Snatch + 1 Overhead Squat
5×1 ramping to heavy set

B.
For time:
15-12-9
Overhead Squat (115 / 75)
Knees to Elbow (with medball between knees)

-then immediately-

3 Rounds
400m Run
10 Box Jump (30″ / 24″)
10 Toes to Bar


Thursday

A.
For time:
21-15-9
Deadlift (315 / 225)
42-30-18
Bar Facing Burpee

IE, do 21 Deadlifts, 42 Bar Facing Burpees, 15 Deadlifts, 30 Bar Facing Burpees ….

B.
Coach led mobility


Friday

A.
40yd Sled Push + 200m jog
6×1 ramping to about 90% effort on sled
– heavy but fast foot turnover (no grinding)

B.
4 Rounds:
1 Min Max Double Unders
1 Min Max GHD
1 Min Max Rope Climbs
1 Min Rest


Saturday

Teams of 2 – For time:
60 Power Snatch (135 / 95)
30 Muscle Ups
60 Clean and Jerk (135 / 95)
1 Mile run
– split up work as desired but both run mile together


  • by Coach Jay
  • posted at 8:13 pm
  • September 17, 2016

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