Programming W/C 19/06/2017
1 clean + 3 front squats
2 minutes between setsB.
8 touch and go push press 2-0-X-1
1- 2-4 Bar muscle ups/4-6 CTB/PU 8-10 Ring row2- 3 Thrusters @70/50 RX+ or 50/35 RX3- 12/9 Calorie assault bikeUnscored
|Coaches notes||Starting to add a little bit more breathing work to the gymnastics, make sure you choose a thruster weight that means you can go UB.|
Ring muscle upsOr
5×3 low or high ring transition
|WOD||4 minutes on 4 minutes off x4
10 DB power clean 20/12.5
30 double undersRestart every round from the beginning. Score is total reps
|Coaches notes||Gymnastics work
Continuing the transition work we have been doing on muscle ups, for those who are comfortable performing muscle ups choose a rep range to work into an EMOM. If you can’t do 1 muscle up every minute for 6 minutes then work on the high ring transition drill, volume and building muscle memory will help you the most in building towards consistent muscle ups.Conditioning
Each set should be hard effort, choose a DB weight that means you do not need more than 2 sets to complete the 10 reps. Burpees should be at a steady pace, any rest should be taken at the top of the rep and not lying on the nice cold floor! Scale double unders to :30 of double under practise per round, or :30 skipping practise.
Single arm DB row (leg supported)
Either EMOM 6
HSPU x 4-6
Eccentric HSPU x1-2
Seated DB stric press x 6C.
Either EMOM 6
single leg squat 4×6 each leg
3x 6 minute windows for max cals.
|Coaches notes||Structural strength and gymnastics for the strength, for the next block at least once per week we will have some focused time on some gymnastics progressions and strength assistant exercises. Continuing with the hand stand push up work some of you will now progress to EMOM work, for those of you still developing strength you will be building into eccentric work or strict pressing.
To keep it fun your score will be max cals, but you can’t cheat by going beyond the stroke rate!
|Warm up||hip openers and sumo DL prep||Snatch drills|
|Skill/Strength||Sumo DL 6/4/2/6/4/2
1 hang power snatch
1 snatch jerk
Pause for 3 seconds in the catch, dip, catch and bottom of the squatB.
2 Pausing snatch
Pause at the knee, pause mid thighC.
Front squat wave phase 2. Week 1 of 4.Set 1
3 Front squats @65%
2 front squats @70%
1 front squat @75%
Rest 2:00Set 2
3 front squats @70%
2 front squats @75%
1 front squat 80%
Rest 2:00Set 3
3 front squats @75%
2 Front squats @80%
1 Front squats 85%
|WOD||Working in pairs, alternating movements.
4 rounds total.20/15 calorie assault bike
15 hang power cleans 50/35
20 box jump overs
|Coaches notes||Sumo Deadlift
Across the sets you should be looking to build towards a challenging double. Increase through the first 6/4/2 reaching a peak, then back it down and aim to peak a little higher on the next round.
Aim for consistent movement today, maintain a constant RPM on the assault bike, aim for no more than 3 sets on the power cleans and keep a steady pace on the box jump overs.
Week 1 of the new block.
Following some higher volume work in the last block we are continuing with the wave loading, however we are bringing the volume down as we increase the intensity. Next week you will be doing work at your 1rm, and the following week we will be trying to push beyond your current max. If you are feeling fatigues from the rest of the week, aim to hit the weights for the singles but reduce the weight for the rest of the squats.
|Warm up||Shoulder focus for TTB|
3 strict leg raises + 4-8 kipping TTBOr
3 eccentric leg raises + 5 kip swing + 8 weighted sit upsB.
Touch and go shoulder to overhead and front squat work. Build to WOD weight
|Coaches notes||Gymnastics work
Building some TTB technique and strength. It is important to choose the right progression for you. In order to get the benefit of the strict + kipping TTB you need to be able to link kipping TTB together. If you are not yet able to do that we have broken down the movement so you can develop each part of the TTB on its own.
10 minutes solo
16 alternating single arm DB bench
:45 double under practise
1 power clean and jerk + 1 cleanB.
Wendler back squat
2-4 strict muscle ups
Jumping to eccentric
tough feet assistedC.
5 minute EMOM
Butterfly pull up work
|WOD||Working 2 minutes on 1 minute off x 3 rounds.
Row for calories
5 pull ups 10 push ups 15 squats
Score is total reps cals + AMRAP. Carry on where you left off for the pull ups,
push ups and squats.
| 27 Hang power snatch @40/30
27 wall balls
27/22 calorie assault bike
21 Hang power snatch @50/35
21 wall balls
21/17 calorie assault bike
15 Hang power satch @60/40
15 wall balls
15/12 calorie assault bike
Single arm DB bench for some shoulder health and endurance, using the single arm also means we need to brace through the midline to stabilise, don’t be suprised if you get DOMS in your abs the next day! Some structured focus on double unders, work with the coaches to develop your skills, if you are a double under king or queen, once you are warm work into some triple unders.
Short intense intervals, your focus should be consistent speed on the rower, and continuous pace on the gymnastics AMRAP. Scale the pull ups to jumping pull ups, and the push ups to box push ups, you should be getting each round of push ups done in no more than 2 sets.