Programming: w/c 29 Aug 2016

28 Aug

Level 2: CrossFit

Monday
A short little burner for the Bank Holiday with power snatch and wall ball within a 7 minute AMRAP. Expect a lot of time spent working on power snatch and taking it heavy before the WOD (conditioning focus).

Tuesday
Another time priority workout, this time an every minute on the minute for 12 minutes. Alternating between kettlebell swings and ring dips. It will prove to be a challenging amount of volume (conditioning focus).

Wednesday
Heavy day focused on clean & jerk (weightlifting focus).

Thursday
Today is three hard efforts of rowing and front squats with plenty of rest to break things ups that should make you work at max effort. Loading will be light to moderate (conditioning focus).

Friday
We see another AMRAP today, longer duration of 20 minutes with couplet of box jumps and dumbbell snatch (conditioning focus).

Saturday
Both a Hero and a partner WOD for the weekend with ‘Horton’. Bar muscle ups, clean & jerk and buddy carry. Expect to see Hero WODs popping up on each Saturday throughout September (partner/conditioning focus).

Sunday
We start and finish this week with a short burner, Sunday sees runs, deadlifts and toes-to-bars across 3 rounds (conditioning focus).

Gymnastic Strength for CrossFit

Friday
Weighted pull ups
Toes-to-bar strength
Handstand walk

Powerlifting Club

Tuesday
Deadlift (volume)
Barbell RDL
Walking lunges
QWOD: clean/lunge/good morning

Thursday
Bench press (explosive)
Kettlebell swing and push press superset
SWOD: partner chipper

Saturday
Andy Bolton Seminar 12pm – 4pm
Covering:
– Technique on squat, deadlift and bench
– Programming
– Mindset
– Sticking point
– Assistance work
STILL A FEW SPOTS REMAINING – BOOK HERE!

Olympic Weightlifting Club

Monday
Snatch – max out
Front squats

Wednesday
Power snatch
Power clean & jerk

Saturday
Clean & jerk – max out
Back squat

Pin It on Pinterest