Programming: w/c 5 Sep 2016

04 Sep

Level 2: CrossFit

Monday
Two single leg movements alongside squat variations, get ready to feel the legs today. Three rounds for time (conditioning focus).

Tuesday
Heavy day focused on pull ups and descending rep scheme with a handstand push up finisher (strength focus).

Wednesday
Today mixes up double-unders, air squats, lateral jumps and burpees broken down into couplets before moving on. Around twenty minutes in duration (conditioning focus).

Thursday
Glute focused lifting with deadlifts and hip extensions. Today will be a chance to work on your muscle up technique as it’s paired with both these movements and structured within two short AMRAPs (conditioning focus).

Friday
Weightlifting today hitting lots of positions on the clean, going as heavy as possible (weightlifting focus).

Saturday
Today’s Hero is Collin. 6 rounds of weighted carry, push press, box jump and sumo-deadlift high pulls, as usual with these tougher Heros, expect a longer slog (conditioning focus).

Sunday
Tough dumbbell movements including manmakers, pull ups and weighted sit ups. Be ready for a sweaty triplet (conditioning focus).

Gymnastic Strength for CrossFit

Monday
Muscle up testing
Handstand push up conditioning
Freestanding handstand work

Friday
Weighted ring row
False grip conditioning
Core and handstand finisher

Powerlifting Club

Tuesday
Main lift: Back squat (explosive)
Accessory 1: box jumps
Accessory 2: jumping squats
QWOD: front squat, KBS, lunge EMOM

Thursday
Main lift: Deadlift (heavy)
Accessory: Speed deadlifts
SWOD: kettlebell deadlift, squat, run

Saturday
Main lift: Bench Volume
Accessory: Deficit push-ups
Complex/1RM: Floor press
Finisher: triceps

Olympic Weightlifting Club

Monday
Power clean & power jerk
Snatch grip press BtN
Abs

Wednesday
Jerk BtN
Clean deadlifts
Jerk

Saturday
Snatch
Snatch deadlift
Sotts press

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