Programming w/c 15 May 2017

14 May

CrossFit (Level 2)

Monday
Deadlifts for strength, followed by 10 rounds of a single modality challenge (strength/endurance focus).

Tuesday
Power snatches, handstand push-ups, pistols and pull ups within a 15 minute AMRAP (conditioning focus).

Wednesday
Strength superset of dumbbell shoulder press and lateral raises then a 20 minute EMOM in pairs of push press and box jumps (strength/conditioning focus).

Thursday
Kicking off the session with Pendlay Row and then an AMRAP of kettlebell swings, squats and lunges (strength/conditioning focus).

Friday
Benchmark ‘Grace’ (benchmark/conditioning focus).

Saturday
Another AMRAP today with double-unders and back squats (conditioning focus).

Sunday
A row test followed by a triplet of runs, weighted step-ups and knees-to-elbows (endurance/conditioning focus)

CrossFit Gymnastics

Monday (strength)
Unilateral push up strength
Bar muscle up negatives
False grip strength endurance

Wednesday (strength)
Headstand + handstand + handstand walk complex
Toes-to-bar complex
Death by rope climb (or pull up/ring row)

Saturday (skills)
Kipping mechanics & lat strength
Butterfly pul ups/kipping pull ups
Handstand walk

Powerlifting Club

Tuesday
Bench press
Kettlebell push press
Conditioning

Thursday
Back squat
Good mornings
SWOD

Saturday
Deadlift
Kettlebell swings
Heavy accessory

Olympic Weightlifting Club

Wednesday
Testing

Sleven Strongman

Monday
Prowler drag 100m

Wednesday
Prowler harness 40m

Saturday
Longer conditioning

Leave a Reply

Pin It on Pinterest