PROGRAMMING WEEK 36 2017
Monday – September 4, 2017 - 170904
Context: Mental Toughness
Mobility: Hip
Skill Practice Warm Up: 4 sets of 7-10 single arm ring rows (each side)
Strength: 3-3-3-3-3 Front Squat (5 sets of 3 reps, adjust and increase weight with each set)
Super Set: 3-3-3-3-3 strict pull up (progression or weighted)
Metabolic Conditioning: “Fortunate Son”
For time, 3 rounds
12 front squats -from the floor- (Health: 65lbs / Athletic: 95lbs* / Performance: 135lbs)
12 burpee pull-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 10 minutes. Scale Up: OHS instead of front squats. Some may consider doing this for just the first round.
Compare to: March 1, 2017
Coaching Tips: Being able to do the first round of front squats unbroken is not a requirement (but it is probably a good idea as a rough guide for scaling). Ideally the third round should only be broken up into no more than 3 sets. Even less is better. Scale down and take the bar out of the rack if the squatting part is the easy part (and the clean is the difficult part). If you squat clean the first rep in a set, it counts as a ‘front squat’!
For the burpee pull ups, the bar needs to be higher than your reach. As in: if you stand flat footed with your arms above your head, you are not able to grasp the pull up bar in the palm of your hand. Anything higher is extra.
Optional ‘Cash Out’ or Hypertrophy: 10 toes to bar, 20 cal row, 3 rounds OR 3 sets of 8-12 neutral grip chin ups (on rings) super setted with 8-12 single leg deadlifts
“By the Numbers” Book References: Front squats p. 227, Burpee p. 415, Kipping Pull-up p. 258
Tuesday – September 5, 2017 - 170905
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: None (list of fun games to play here)
Strength: 6 x 2 Snatch - 6 of 14 (6 sets of 2 reps, same weight across, approximately 75 - 85%
Super Set: 6 x 4 strict ring dip (or progression) or strict weighted (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Sheena is a Punk Rocker”
9 minute AMRAP (as many rounds as possible)
6 supine ring rows
100m bumper plate farmer carry (Health: 15lb / Athletic: 25lb*/ Performance: 45lb)
15 Russian kettlebell swing (Health: 35lb / Athletic: 53lb* / Performance: 70lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3 - 5 rounds, about 2:15 per round.
Compare to: May 13, 2017
Coaching Tips: For the ring rows to be at the 'Performance' level, you must use a box that places your toes even with the bottom of the rings. Keep it strict because there is no such thing as a kipping ring row! For the bumper plate carries, you can hold the bottom of the plate or put your fingers through the hole in the middle. Just be careful when you set them down so they don't go rolling into something or someone.
Optional ‘Cash Out’ or Hypertrophy: 12 ring dips or ring push ups, 200m run, 3 rounds OR 3 sets of 8-12 ring dips super setted with 10 loaded 'Jones Squats'
“By the Numbers” Book References: Ring Row p. 122, Kettlebell Swing p. 277
Wednesday – September 6, 2017 - 170906
Context: Competition
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes performing 1 pause clean plus one squat clean and one jerk for two 'sets'. Use a challenging load, but keep it light enough to perform at least 6 sets. Or perform 2 sets on the minute for 7 minutes.
Strength: none
Super Set: none
Metabolic Conditioning: “Starboard Breech”
In 15 minutes
1500m row
Then max rounds with the remaining time:
15 wallball (Health: 10lb/8ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)
15 jumping chest-to-bar pull-ups (chest hits the bar every rep!) or 3 bar muscle up
*Women’s “Performance” weights and reps (Rx) (yes! 14lb 10 foot is RX for this one!)
NOTE: 3 bar muscle-ups are also Performance as RX
Scaling Guide: 3 – 6 rounds
Coaching Tips: Hit the row hard then slow down on the last 200 or so meters to save some energy to go right into the wall balls. Break the first set up into smaller sets since your legs will be tired from the row. When you set yourself up for the jumping pull ups you head should be one to two fists below the bar, use boxes and bumper plates to adjust your height. Your chest needs to touch and your arms need to get fully extended each rep. You will use your legs much more than you think. Be careful not to step off the bumper plate or box and hurt your ankle.
Compare to: February 14, 2017
Optional ‘Cash Out’ or Hypertrophy: None
“By the Numbers” Book References: wall ball p. 430, rowing p. 142, jumping pull up p. 209, bar muscle up p. 524
Thursday – September 7, 2017 - 170907
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: Spend 6 minutes working up to a challenging (80-90%) shoulder press, or perform 4 reps on the minute for 5 minutes (50-60%) from the floor.
Strength: 2-2-2-2-2-2-2 Jerk (7 sets of 2 reps, adjust and increase weight with each set)
Super Set: 7x4 dumbbell split squat or Bulgarian squat
Metabolic Conditioning: “Castle Rock“
For time
12-10-8-6-4-2
Dumbbell ground to overhead -two dumbbells- (Health:15lb / Athletic: 30lb*/ Performance: 45lb)
Between every set of dumbbells:
20' out, 20' back lateral shuffle, 3 round trips, touch hand past line each 20'
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 - 10 minutes, you should be done with the first two rounds in 3-4 min.
Compare to: May 29, 2017
Coaching Tips: You must maintain a flat back on the dumbbell ground to overhead when touching the ground. Only one 'head' of each dumbbell has to touch the ground each rep (not all four points). A two handed 'snatch' style can be utilized (wide feet, touching between the feet), but only if the back is kept flat. Other people may want to do a more conventional clean and jerk style with the dumbbells outside of the feet. Both are acceptable. For the shuffle, face one wall and 'shuffle' sideways to the line, then touch one hand past the line. Don't get lazy on the shuffles, especially on the later rounds. You will lose intensity if you don't push the pace on these for the last few rounds. Hustle between the transitions because there is so many for such a short workout.
Optional ‘Cash Out’ or Hypertrophy: 10 burpees, 30 double unders, 3 rounds OR 4 sets of 7-12 db curls super setted with 10 loaded glute bridges (on a bench)
“By the Numbers” Book References: Clean p. 404, Push Jerk p. 424, Push Press p. 292
Friday – September 8, 2017 - 170908
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: Perform 3 sets of hollow rocks, use a variation that will allow you to do 30-60 seconds.
Strength: 5 x 3 Snatch - 7 of 14 (5 sets of 3 reps, same weight across, approximately 75 - 85%
Super Set: 5 x 5 strict ring dip (or progression) or strict weighted (5 sets of 5 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: “Thriller”
For time. 3 rounds
10 power snatch (Health: 45lb / Athletic: 75lb* / Performance: 115lb)
12 kipping pull-ups
200m run or ½ mile airdyne/assault bike
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 5 - 9 minutes, about 2.5 min per round. Scale Up: 85/135lb power snatch and chest to bar pull ups.
Compare to: NEW WORKOUT!
Coaching Tips: Get through the first round fast, then plan on breaking up the second round a bit more. Pace the run so you can go right to the bar and get a set of snatches in. If the snatch is 'light' for you, consider using a more narrow grip than usual so you don't have to bend over as far when linking them. Use the hook grip to save your grip! Change up the grip on the pull ups as well (overhand, underhand, mixed). Push hard on the last run!
Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 400m row, 3 rounds, OR 3 sets of 10 single arm db/kb shoulder press super setted with 12 banded hamstring curls
“By the Numbers” Book References: Snatch p. 447, Pull-up p. 192, Run p. 269
Saturday – September 9, 2017 - 170909
Context: Competition
Mobility: Hip
Skill Practice Warm Up: Spend 8 minutes working up to a challenging overhead squat out of the rack (80-90%)
Strength: none
Super Set: none
Metabolic Conditioning: “Rolling on Dubs DOUBLED”
For time, with a partner (one working at person at a time)
44 Overhead Squats (Health: 55lb / Athletic*: 85lb / Performance: 135lb)
Row (2000m Male/Male, 1800m Male/Female, 1600m Female/Female team)
44 back squats (same)
Row (1000m Male/Male, 900 Male/Female, 800 Female/Female team) – airbike is also an option for this round
44 air squats
Row 500m (ALL TEAMS)
OR Indy Version of Rolling on Dubs (22 reps of everything and ½ the rowing)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16-24 minutes. Scale up: 95/155
Compare to: April 29, 2017
Coaching Tips: Split up the work as desired. If one partner is better at rowing, let him/her do more of the work. In fact, if one person is better overall, let that person do more of everything! Break up the squats into smaller, fast sets. Your partner can get on the rower while you finish the last squats (and the same for getting the bar on your back for the back squats). This pace should be a bit faster than the original "Rolling on Dubs" individual version.
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Overhead Squats p. 300, Rowing p. 142, Back Squat p. 171, Air Squat p. 103
Sunday – September 10, 2017 - 170910
Context: Practice
Mobility: Hip
Skill Practice Warm Up: Perform 4-5 sets of 8 reps per leg of the single leg deadlift using dumbbells or a barbell. Take no longer than 8 minutes.
Strength: none
Super Set: none
Metabolic Conditioning: “U Can’t Touch This”
For time
400m medball run (Health: 10lb / Athletic: 14lb* / Performance: 20lb)
Then 5 rounds
6 hang power cleans (Health: 55/ Athletic: 85*/ Performance:135)
40' suitcase dumbbell walking lunge (Health: 15lb / Athletic: 30lb* / Performance: 45lb) or 6 reverse lunges per leg
12 toes-to-bar
Then 400m medball run again (same)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 14 - 21 minutes, about 2-2:30 for the medball runs and 2 minutes per round. Scale Up: OH db lunge 35/50.
Compare to: NEW WORKOUT!
Coaching Tips: Do not crush yourself on the medball run! Save some juice for the rest of the workout. Try to get through the cleans in as few sets as possible. Switch hands as desired on the suitcase lunges. Your grip will get toasty with the hang cleans and the toes to bar, so plan on breaking up the toes to bar quite a bit to avoid rips. Let it rip on the last 400m run!
Optional ‘Cash Out’ or Hypertrophy: 60s plank, 20 wall ball, 3 rounds.
“By the Numbers” Book References: Run p. 269, Power Cleans p. 368, Clean Variants p. 496, Walking Lunge p. 220, T2B p. 434
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