Advanced Programming - Week 15 - 28/05/18-03/06/18

Day 1

A. Back Squat

WU: 5x40%, 5x50%, 3x60%

WS: 5x75%, 3x85%, 1+x95%

 

B. Snatch

3-3-2-2-2-1-1

(75-80-85-90-92.5-95-100%)

 

C. Metcon

4 RFT

12 DB PC

9 DB STO

15m DB OH W. Lunges

*2x20/2x15 DBs

 

 

Day 2

A. Bench

WU: 5x40%, 5x50%, 3x60%

WS: 5x75%, 3x85%, 1+x95%

 

B. Upper Body Push/pull

3 sets

15 floor press

10 renegade row 

 

C. HS Skill

3 rounds NFT

5 DB HSPU negatives + Kipping HSPU

5 Wall Facing HSPU

30-60" Hollow hold

 

D. Metcon

3 RFT

300m row

15 ring dips

20 TTB

 

 

 

Day 3

A. Warm-up

3 sets

5 Broad jumps

30" Hollow

6+4 single arm DB push press + split jerk

 

B. Clean & Jerk

Clean 3-3-2-2-2-1-1 

(75-80-85-90-92.5-95-100%)

 

Every 2' x 10'

Jerk x 1

 

C. Deadlift

WU: 5x40%, 5x50%, 3x60%

WS: 5x75%, 3x85%, 1+x95%

 

D. Accessory strength

3-5 sets

12/side Bulgarian squats

8 Jefferson curls

 

 

Day 4

A. Press

WU: 5x40%, 5x50%, 3x60%

WS: 5x75%, 3x85%, 1+x95%

 

B. UB Push/pull

3 sets x max reps

Push press @60/40

CTB pull-ups

 

C. Metcon

10 RFT

2 muscle-ups

4 burpees

8 cal bike

 

Day 5

A. Conditioning

9' emom

1- Thrusters x 5

2- BJO x 18/15

3- DU x 60

 

rest 3'

 

9' emom

1- Power snatch x 5

2- Squats x 30

3- shuttles 10/8x10m

 

Rest 3'

 

9' emom

1- Clean and Jerk x 5

2- Farmer Walk x 20m (40kg each hand)

3- Bike x 15/12 cal

 

*barbells @ 60/40


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