Advanced programming (power cycle) week 4

Day 1

A) Power

Snatch Balance

5x3, building weight. Try to go catch & go for the first sets

 

Power Snatch + Snatch + OHS x 1+1+2

Building to a though for the day

 

B) Strength & Strength Endurance

Back Squat

5 @55%

5 @65%

3 @75%

2 @85%

2 @90%

Then Every 3' x 9'

10 reps @78%

 

C) Work Capacity

3 RFT

400m Run

10 Burpee BJO

20 CTB

10 Burpee BJO

(try to go under 15')

 

Day 2

A) Power

Hang Clean + Clean

Every 2' x 10 sets

1-2: 65-70%

3-4: 75-80%

5-6: 80-85%

7-8: 85-90%

9-10: 90-95%

 

Jerk

Every 90" x 10 sets 

1 rep @85-90%

 

B) Gymnastic Skill

For Time

12 Ring Muscle-ups

15m HandStand walk

18 Pistols (alternating)

9 Ring MU

15m HSW

27 Pistols

6 Ring MU

15m HSW

36 Pistols

Day 3

A) Swim session

 

 

A)  Recovery flow

From 0:00-30:00

500m Row

200m+200m Single Arm farmer walk

Max reps strict TTB

 

From 30:00-45:00

every 5' one set each arm:

3 TGU

8 Windmills

20m OH KB Carry

 

From 45:00-60:00

Bike, easy pace

Day 4

A) Power

Snatch

15' to find today's 2-RM Hang Snatch, starting @65%

Drop weight back to 65% and...

Take 15' to find today's 1-RM Snatch

 

*Small jumps 5/2,5kg, goal is to accumulate volume of perfect lifts

 

Halting snatch DL + Snatch Pull

Every 2' x 6'

1 + 2 @95%

 

B) Work Capacity

For Time

30 Cal row

30 TTB

30 OHS, #40

 

C) Accessory

3-4 sets of:

Single Arm DB Press x4-6 @21X0

Single Arm DB Row x12 @ 20X1

Bent Over Flies x 15

 

Day 5

A) Power

Power Clean

Build to today's Heavy double

 

B) Strength

Front Squat

Build to today's Heavy single

then, 3x3 @85-90%

 

C) Aerobic Capacity

Min 1: Max Cal

Min 2: 50 DU, max cal

Min 3: 12 Burpees, max cal

Min 4: 16 BJO, max cal

 

*Repeat the cycle untile you reach 150 cal bike


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