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Tuesday, May 26th 2015 and Weekly Programming

This weeks programming is tentative. Definitely interested to see how everyone is feeling post-Murph. I repeat, no max effort lifts so anyone who did Murph on Monday for at least 1 week!

  5/25/2015        
           
  MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
MOBILITY:   Overhead/ Shoulders Hip Flexion Hamstrings Shoulders
SKILL OR STRENGTH:   Snatch Back Squat Toes to Bar Pull Up/C2B
NOVICE   2 BTN Snatch Grip Push Press + 1 Overhead Squat (6-7 sets) EOMOTM for 10 minutes - 5 Back Squats EOMOTM for 10 minutes - 2 Strict Leg Raises + 4 Kipping Leg Raises 3 Sets: 80% Max Effort Barbell Pull Ups - rest 2 minutes after each set
INTERMEDIATE   1 BTN SG PP + 1 OHS + 1 Snatch Balance (6-7 sets) EOMOTM for 10 minutes - 5 Back Squats EOMOTM for 10 minutes - 2 Strict Toes to Bar + 4 Kipping T2B 3 Sets: 80% Max Effort Strict Pull Ups - Rest 2 minutes after each set
ADVANCED   1 Squat Snatch + 1 OHS + 1 Snatch Balance (6-7 sets - working up) EOMOTM for 10 minutes - 5 Back Squats EOMOTM for 10 minutes - 3 Strict + 3 Kipping 3 Sets: 80% Max Effort Strict C2B Pull Ups - Rest 2 minutes after each set
CHALLENGE:   n/a n/a n/a n/a
FMP: Murph 4 Rd's NFT AKA Murph Recovery WOD 20-15-10-5 NFT 12 minute TIMEFRAME  
    400M row, 10 RKBS, 10 Sit Ups, 20 DU's or 40 SU's Box Ups (step or jump), Reverse Goblet Lunges 5 Deadlifts, 100M run, 4 TGU's  
FITNESS: Murph 5 Rd's For Time: 20-15-10-5 EMOTM for 12 minutes  
    5 Hang Clean and Jerks, 10 Burpees, 20 DU's Box Jumps w/ Step Down, Back Rack Lunges M1 - 8 Deadlifts M2 - 100M run M3 - 4 TGU's  
SPORT: Murph 5 Hang Clean and Jerks, 10 Burpees, 20 DU's 20-15-10-5 EMOTM for 12 minutes  
    5 Hang Clean and Jerks (135/95), 10 Burpees, 20 DU's Box Jumps, Front Rack Lunges (95/65) M1 - 8 Deadlifts (155/105) M2 - 200M run M3 - 4 TGU's  

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