Programming for Week of April 14Th - by Frank Agz

Programming for week of April 14th
- By Frank Agz

This week we will be focusing on POSE Running technique with Coach Frank! Note the programming adjustments for Venice and MDR on Tuesday and Wednesday.

This is also Testing Week to set new baseline percentages for the Wendler 5/3/1 Strength Cycle, beginning next week. It will be an 8 week cycle for the Back Squat, Deadlift, Strict Press, and Bench Press.

Monday April 14

Strength:

25 minutes to establish a 1RM Back Squat

Notes: This is to set your baseline for the 8 week strength cycle beginning next week. Build up with warmup sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts.

Conditioning:

“Jackie”

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups
-15 min cap-

Notes: A great benchmark workout, similar to Helen last week, that tests your work capacity at lighter weights.

Tuesday April 15 - Pose Running Day Venice

No Samo High Track Night tonight! Go to the Venice box for POSE technique.

Reminder to get your meat orders in by Friday! Click HERE for how this works!

Programming for Venice:
Strength:
15 minutes to establish a 1RM Strict Press
Notes: As you approach your one rep max make smaller jumps and take longer rest breaks in an effort to find your true 1RM. Failure can come within 1-2lbs on this lift.
Conditioning:
15 min Pose Running Technique
Then, 1 Mile Time Trial

Notes: Go out a little harder than you think in the beginning and hang on at the end. Focus on upright posture with a forward lean, and fast turnover of feet, especially when you get tired towards the finish!
Programming for MDR
Strength:

20 minutes to complete the following, about 5 minutes per movement:
ME UB Double Unders, 5 good attempts max
ME Handstand Hold on Wall or Freestanding, 1 attempt for Wall and 4 good attempts max for Freestanding
ME UB Muscle Ups or Pullups, 1 attempt
ME UB Wall Balls (20/14), 1 attempt

Notes: If you PR or have a very solid attempt on Double Unders or Freestanding Handstand Holds feel free to call the score and move on. There should only be one attempt for Handstand Hold on Wall, Muscle Up/Pullups, and Wall Balls. Your first attempt will be your best, so mobilize and warm up between movements. When you are feeling good, go all in!
Conditioning:
5 rounds for time:
10 Toes to Bar
8 DB Thrusters (40/30)
12 DB Lunges (40/30)
200m Run
-17 min cap-

Notes: Sub Toes to Bar with V-Ups or Tuck-Ups.
WednesdayApril16 -Pose Running Day MDR

No Venice High Track Night tonight! Go to the MDR box for POSE technique.

Yoga at 8pm – Sign up HERE!

Programming for MDR
Strength:
15 minutes to establish a 1RM Strict Press
Notes: As you approach your one rep max make smaller jumps and take longer rest breaks in an effort to find your true 1RM. Failure can come within 1-2lbs on this lift.
Conditioning:
15 min Pose Running Technique
Then, 1 Mile Time Trial

Notes: Go out a little harder than you think and hang on at the end. Focus on upright posture with a forward lean, and fast turnover of feet, especially when you get tired towards the finish!

Programming for Venice:
Strength:

Conditioning:
5 rounds for time:
10 Toes to Bar
8 DB Thrusters (40/30)
12 DB Lunges (40/30)
200m Run
-17 min cap-

Notes: Sub Toes to Bar with V-Ups or Tuck-Ups.

Thursday April 17
Swim Night! Register HERE!

Strength:
20 minutes to establish a 1RM Bench Press

Notes: Focus on keeping elbows in and drive through your heels. Use spotters!

Conditioning:
3 rounds for time of:
Row 500m
50 Double-Unders
25 V-Ups
-15 min time cap-

Notes: Scale number of double unders, count attempts or perform 100-150 singles.

Friday April 18
Strength:
20 minutes to establish a 1RM Deadlift

Notes: Make sure to load the hamstrings, drive through the heels, and maintain a straight back.

Classic Conditioning:
15 min AMRAP

10 Burpee Pullups

5 Clean and Jerk (135/95)

Notes: Perform jumping burpee pullups as needed if you normally use a band.

Advanced Conditioning:
2011 Crossfit Games Event #3

5 Rope Climbs

5 Clean and Jerk (145/115)

4 Rope Climbs

4 Clean and Jerk (165/125)

3 Rope Climbs

3 Clean and Jerk (185/135)

2 Rope Climbs

2 Clean and Jerk (205/145)

1 Rope Climbs

1 Clean and Jerk (225/155)

-15 min time cap-
Notes: This is an advanced workout and will produce a stimulus if your clean and jerk max is well established. If you need to scale the weight, make it so your final weight is 85% of your 1RM and subtract 5 to 10 pounds for each previous set.

Saturday April 19
Strength:
15 minutes to work up to a heavy 2 Rep Hang Snatch

Notes: Hang is anywhere above the knee, and the athlete’s choice to go from high hang (Position 1) or just above the knee (Position 2). Full squat for both reps.May sub with Power Snatch or Hang Clean (squat) if shoulder mobility is an issue.
Partner Conditioning:
Two athletes per team, one working while other rests, complete:

500m Row each

Then 3x rounds each, alternating rounds:

15 Kettle Bell Swings (53/35/26)

15 Single Arm KB Thruster (53/35/26)

Then 3x rounds each, alternating rounds:

12 Alternating Front Rack Lunges (125/95/65)

7 Shoulder to Overhead (125/95/65)

-20 min time cap-

Notes: One partner is working while the other partner is resting. Each partner will complete one round at a time and then switch. Single arm KB split up evenly between Right and Left arm but can be partitioned any way. Lunges alternate in place, stepping forward with front leg, back knee touches the ground, and athlete returns back to full extension at the top.

Sunday April 20

Yoga at 8pm at Venice – Sign up HERE!

Agility/Plyo:
Perform ME Single Skips in 3 minutes. Rest, then perform ME Double Unders in 1 minute.

Notes: These do not have to be unbroken. If you break, reset and continue counting reps until the time has elapsed. Any style single skip is allowed. Try alternating your feet to see if that is faster for the 3 minutes speed test.

Conditioning:
30 minute AMRAP:

800m Run
30 barbells cleans (95/65)
30 toes to bar
30 box jumps (24/20 inches)
30 push presses (95/65)
30 double-unders
30 pull-ups
30 burpees
30 walking lunges

Notes: Try to go for continual movement throughout the AMRAP.