Programming: w/c 8 August 2016

07 Aug

Level 2: CrossFit

Monday
Starting the week by benchmarking snatch across 5, 3 and 1 rep ranges (weightlifting focus).

Tuesday
Longer grinding MetCon with sit-ups, lunges and a run. Loading aim is light-moderate. An increasing rep scheme (and distance) will have this one getting tougher as it continues so pacing will be key (conditioning focus).

Wednesday
A couplet of a tough combination gymnastics movement and a heavy combination weightlifting movement and a 12 min cap (conditioning focus).

Thursday
Four rounds at three different stations for max reps with both kettlebell and dumbbell movements. 16 minutes in duration (conditioning focus).

Friday
Today will be a good opportunity for people to get some double-under and inverted practise in. Depending on skill level you’ll choose between handstand walks, wall walks or box around the worlds (gymnastics and skill focus).

Saturday
A double workout with a partner involving a pull from the ground followed by a pull overhead (partner/conditioning focus).

Sunday
Rounding things off with a 20 minute workout to get as much done as possible starting with a row buy-in then wall balls, ring push ups and overhead squats (conditioning focus).

Gymnastic Strength for CrossFit

Monday
Pull up complex
Hollow body conditioning
Grip strength

Friday
Ring complex/conditioning
Weighted pull up and hollow hold couplet
Push up conditioning

Powerlifting Club

Tuesday
Main lift: deadlift (volume)
Accessory: block pulls, lunges, kettlebell swings
Complex/1RM: weighted planks

Thursday
Main lift: bench press (explosive)
Accessory: paused bench press, ring row and ring push up superset
QWOD: ring dips and push ups

Saturday
Main lift: squat (heavy)
Accessory: pause squats, pistols and knee extension
SWOD: clusters and deadlifts

Olympic Weightlifting Club

Monday
Power snatch, jerk from rack, front squat.

Wednesday
Power clean, jerk and clean pulls

Saturday
Snatch, snatch pulls, strict press with snatch grip.

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