Programming Note
Next week (week of 7/23) we will begin a snatch cycle. Enjoy the workouts this week as the snatching (and squatting) volume will start to creep up the following week.
Monday 7/16
Strength
Ring dips 3×10
Some quick strict gymnastics work before the metcon. Keep going if you can do more than 10 unbroken strict dips.
Metcon
AMRAP 20:
14/12 cal row or bike
10 power clean (135/95)
8 push jerk (135/95)
Tuesday 7/17
Skill
10 minutes:
Rope climb practice
Use this opportunity to practice rope climbs. Coaches can review the two basic foot holds, practice from a standing position or seated on a box. Athletes proficient at rope climbs can practice legless rope climbs.
Metcon
AMRAP 15:
30 abmat sit-ups*
15 KB squats (2 x 53/35)
3 rope climbs*
*Rx+: 15 GHD sit-ups, 1 legless rope climb + 2 rope climbs
Wednesday 7/18
Strength
15 minutes:
1 rep max bench press
Metcon
For time:
50-30-20 push-ups
25-15-10 pull-ups
15-10-5 deadlift (225/155)
Spin with Kelly at 6pm!
Thursday 7/19
Strength
Front squat 5×3
Metcon
3 rounds:
15 box jumps (24/20)
15 burpees
200m farmers carry (2 x 50/35 DBs or 53/35 KBs)
6pm Barbell
Cleans
Friday 7/20
Strength
EMOM 6:
2 power snatch
The EMOM is warm-up for the metcon. Build over the 6 sets to at least as heavy as you are going in the metcon.
Metcon
AMRAP 5:
Max wall ball (20/14)
– rest 2:30 –
AMRAP 5:
Max calorie row
– rest 2:30 –
AMRAP 5:
Max power snatch (135/95)