Programming w/c 9 Jan 2017

08 Jan

CrossFit (Level 2)

Monday
A fifteen minute workout split into two. Burpee box jump and dumbbell hang power snatch couplet (conditioning focus).

Tuesday
Big day of lifting with clean and jerk (weightlifting focus).

Wednesday
Another couplet for the week with a strength bias. Back squats interspersed with double-unders (conditioning focus).

Thursday
A pairing of gymnastics and weightlifting today. Max efforts across deadlifts, muscle ups and handstand push ups (conditioning focus).

Friday
Shaking things up with a front rack walk test, then conditioning at 60% of this coupled with pull ups (conditioning focus).

Saturday
Partner workout today with some snatches, lunges and runs (partner/conditioning focus).

Sunday
Medicine balls, rings and dumbbells needed for today’s triplet, two squatting movements and an upper body press (conditioning focus).

CrossFit Gymnastics

Monday (strength)
Pull up volume
Dragon flags
Tuck crunches and banded push up EMOM

Wednesday (strength)
Bar muscle up negatives
Handstand push up EMOM (strict and kipping)
Hollow body conditioning

Saturday (skills)
Kipping mechanics
Kipping muscle ups
Pistols

Powerlifting Club

Tuesday
Back squat
Accessory
Circuit

Thursday
Deadlift
Accessory
1RM/complex

Saturday
Partner “Linda”

Olympic Weightlifting Club

Monday
Clean

Wednesday
Snatch

Saturday
Clean & Jerk

 

X

Pin It on Pinterest

X