image description

Monday, September 28th 2015 and Weekly Programming (M-W)

  MONDAY TUESDAY WEDNESDAY
MOBILITY: Front Rack/ Hips Shoulders Overhead/ Snatch
SKILL OR STRENGTH: Front Squat - 5 Reps every 2:30 for 5 Sets Every 2:00 for 6 Sets Snatch Technique Work - 15:00 clock. 6-8 Sets
NOVICE Build up in weight as technique allows. Work depth/quality of movement 2 Strict Press w/ :3 Hold, 2 TNG Push Presses 1 Snatch DL + 1 Hang Power Snatch
INTERMEDIATE If you made all 5 sets last week - go up 10 pounds - if not stick with same weight or drop down 2 Strict Press w/ + 2 TNG Push Jerk w/ :2 hold 1 Snatch DL + 1 Hang Squat Snatch (or power + OHS)
ADVANCED If you made all 5 sets last week - go up 10 pounds - if not stick with same weight or drop down 2 Push Jerks + 2 Split Jerks w/ :2 Hold 1 Snatch DL + 1 Low Hang Snatch (below the knee - work on same tempo down and up)
CHALLENGE: n/a n/a n/a
FMP: 8:00 AMRAP NFS Complete NFT: EMOTM for 12:00
  5 T2P or KLR, 5 Strict Banded Pull Ups or RR, 5 Hang Power Cleans 600-800M run, 20 Push Ups, 20 Air Squats, 20 Box Step Ups, M1 - 30-50 Double Unders M2 - 15 RKBS M3 - :40 - :50 Plank M4 - 150-200M Row
FITNESS: 8:00 AMRAP Complete FT: EMOTM for 12:00
  5 Toes to Bar, 5 Pull Ups, 5 Power Cleans (145/100) 800M run, 40 Push Ups, 40 Air Squats, 40 Box Step Ups, 30 Calorie Row M1 - 50 Double Unders M2 - 15 Double RKBS (35/18) M3 - :50 Plank M4 - 175/200M Row
SPORT: 8:00 AMRAP Complete FT: EMOTM for 12:00
  5 Toes to Bar, 5 C2B Pull Ups, 5 Power Cleans (175/115) 800M run, 40 Push Ups, 40 Air Squats, 40 Box Step Ups, 30 Calorie Row M1 - 50 Double Unders M2 - 15 Double RKBS (44/26) M3 - :50 Plank M4 - 175/200M Row
.