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Programming Hall 6 Week 13

  • Mar 24, 2019
  • superadmin

25.3.2019 – Monday

Skill development and drills:

3 x 30m overhead KB carry (Heavy)

3 x 8 Bulgarian ring rows

WOD:

14min AMRAP:

8 + 8 Kettlebell snatch (24/16kg)

8 Ring rows (rings at hip height and feet on a box)

8 Strict ring dips

 

26.3.2019 – Tuesday

Skill development and drills:

3 x 45sec hollow holds

2 x 20 banded pull aparts

2 x 10 Good mornings (heavy)

WOD:

5 Rounds for time:

5 Ring muscle ups

5 Power cleans (70/47.5kg)

 

27.3.2019 – Wednesday

Skill development and drills:

Zombie squat practice

Bar muscle up technique

 

WOD:

21-15-9

Bar muscle ups

Front squats (70/47.5kg)

 

28.3.2019 – Thursday

Skill development and drills:

3 x 8 Snatch deadlift (medium form-control-heavy)

3 x 8 Bent over row (medium form-control-heavy)

Snatch technique and mobility

Butterfly shoulder circles

WOD:

For time:

9-6-3

Snatch (60/40kg)

21-15-9

Chest to bar pull ups

 

29.3.2019 – Friday

Skill development and drills:

2 x 12 single arm presses per side (heavy)

2 x 12 Bulgarian split squats per leg (heavy)

WOD:

4 Rounds for time:

700m run

20 Burpees

20 Devil presses (22.5/15kg per hand)

 

30.3.2019 – Saturday

Benchmark WOD

“Powerlifting Total”

1RM Back squat

1RM Bench press

1RM Deadlift

 

31.3.2019 – Sunday

Skill development and drills:

GHD sit up technique

3 x 30 Hollow rocks

2 x 15 single arm upright rows (medium form-control)

2 x 10 per arm bottoms up KB press (medium form-control)

WOD:

10 Sets for quality:

8 Strict handstand push ups

10 GHD sit ups