Programming: w/c 15 August 2016

14 Aug

Level 2: CrossFit

Monday
Run and deadlift workout with a twist. Kicking off the week with a mentally challenging three rounder (conditioning focus).

Tuesday
Dumbbell thrusters, pull ups and burpees with a descending and then ascending rep scheme. Around 10-15 minutes to get this done (conditioning focus).

Wednesday
A barbell couplet today of hang power snatch into unbroken sets of back squat. 7 rounds in total and 15 minutes to get this done (conditioning focus).

Thursday
Higher volume gymnastics workout today. One common movement and two uncommon. Longer time cap of 20-25 minutes (conditioning focus).

Friday
A 10 minute AMRAP of heavy front squats and bar muscle ups. Good opportunity to practise this skill today (heavy conditioning focus).

Saturday
Two workouts, the first involves row sprints and box jumps, the second workout will involve some shuttle run sprints. An engine day (conditioning focus).

Sunday
This week’s heavy day falls at the end of the week and hitting push press and push jerks. 15 minutes in total (strength focus)

Gymnastic Strength for CrossFit

Monday
Ring complex
Muscle up transition work
Tabata hangs

Friday
Pull up strength
L-sit
Ab complex

Powerlifting Club

Tuesday
Squat (explosive)
Accessory: one and a quarter squats
Accessory: box step ups
SWOD: ladder of squat cleans and burpees

Thursday
Deadlift (heavy)
Accessory: good mornings
Accessory: hollows
Complex/1RM: lunges and squats

Saturday
Bench (volume)
Accessory: tempo bench
Accessory: planks and push ups
QWOD: megaset dips, floor press, push ups

Olympic Weightlifting Club

Monday
Clean & Jerk

Wednesday
Power snatch
Power clean & power jerk

Saturday
Hang clean
Clean deadlift

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