Advanced Programming - Week 14 - 21/05/18-27/05/18

Day 1

A. Back Squat

WU: 5x40%; 5x50%, 3x60% 

WS: 3x70%; 3x80%; 3+x90%

 

B. Snatch

Every 2' x 10'

Snatch pull + Snatch

 

Every 2' x 10'

Snatch x 2

 

C. Metcon

For Time

30 Cal bike

30 TTB

30 BJO

 

C. Extra

3-5 rounds

SL KB DL x 8 reps /side

45" Side plank

 

Day 2

A. Bench Press

WU: 5x40%; 5x50%, 3x60% 

WS: 3x70%; 3x80%; 3+x90%

 

B. Push/Pull

4 rounds

Max deficit Push-ups

8-12 Chin-Ups

 

3 rounds

10-15 CTB

12 prehab HHM Snatch

 

C. HS SKill

Alt emom 9'

1- Hollow x 30-45"

2- Shoulder Shrugs x10

3- Wall facing HSPU x5

 

2-4-6-8-10

Handstand walk (metri)

Strict HSPU

 

D. Conditioning 

Row/Run intervals

4x500m - 2:00 rest

Day 3

A. Jumps

Find a 1-RM Box squat jump, then 3x3 @85%

 

B. Clean & Jerk

 

Every 1:30 x 10-12

Power Clean + Clean

 

Every 2' x 14'

Behind The Neck Jerk x 2 con 2-3" di stop in catch position

 

C. Deadlift

WU: 5x40%; 5x50%, 3x60% 

WS: 3x70%; 3x80%; 3+x90%

 

D. Accessory Strength

3-5 sets

weighted step-ups x 8

strict KTE x 6-12

 

Day 4

A. Press

WU: 5x40%; 5x50%, 3x60% 

WS: 3x70%; 3x80%; 3+x90%

 

B. Push/Pull

3 rounds

15 ring dips

20 bar rows

 

Ring Muscle-Ups

5x3

 

C. Metcon

21-15-9

power snatch, 40/30

bar lateral burpee

 

 

Day 5

Conditioning

10' Amrap

500m Row

12 – 9 – 6

KB goblet walking lunge 

Pull up

 

Rest 4:00

 

10' Amrap

400m Run

12 – 9 – 6

KB swing

Toes to rings

 

Rest 4:00

 

10' Amrap

1 km Assault bike

12 – 9 – 6

KB goblet squat

Single arm KB clean and push press, alternating


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