Programming round-up: w/c 20 June 2016

19 Jun
Week ahead for the week commencing 20th June 2016
 
Another of the month’s benchmarks to kick off the week. Monday will see us test clean & jerk 1RM then followed up by another endurance test – a one mile run (benchmark/olympic lifting/endurance focus).
 
Tuesday will challenge unbroken sets on the pull up with lots of scaled options if needed. And some handstand walks and variants. (Gymnastics conditioning focus).
 
Second gym benchmark of the week on Wednesday. Six lightweight movement chipper (benchmark/conditioning focus).
 
Thursday will be about overhead press strength, then rounding things up with a finisher MetCon of press and toes-to-bar. (Strength/conditioning focus).
 
Friday and what should be a fun one. Running clock and time allocations to complete rounds including double-unders and snatches. (Conditioning focus).
 
Longer MetCon. Weighted runs, runs, broad jump burpees and lunges. 30 minutes makes this a tasty challenge for Saturday (conditioning focus).
 
Sunday and a partner WOD with dumbbells with a run-time of about 20 minutes (partner WOD/conditioning focus).
 
Other news:
Starting this Saturday at 11am and running for 6 weeks, I’ll be running a special skills clinic each week with a dedicated programme. This block will include a number of skills but the focus will be building strong and efficient kipping for both pull ups and muscle ups. In addition, there will be a lots of muscle up work. The aim by the end of the 6 weeks will be to have improved the number of kipping pull ups and/or muscle ups you can perform in one go. Email me with any questions: chris@crossfitse11.com
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