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Programming Hall 6 Week 4

  • Jan 20, 2019
  • superadmin

21.1.2019 – Monday

Skill development and drills:

Overhead squat mobility

Muscle up practice

WOD:

14min AMRAP:

5 Ring muscle ups

7 Hang power snatch (45/32.5kg)

9 Overhead squats (45/32.5kg)

 

22.1.2019 – Tuesday

Skill development and drills:

Overhead mobility and shoulder stacking for handstand

Pistol mobility

WOD:

10 Rounds for time:

12 Alternating pistol squats

10m Handstand walk / 20 Shoulder taps

 

23.1.2019 – Wednesday

Skill development and drills:

Double and triple under practice

WOD:

A) Build up to a daily max deadlift*

*daily max =  heaviest weight you can lift with near perfect form on the day

B) In 1min:

3 Deadlifts (85% of A)

Max reps double unders

Rest 30sec

Repeat 8 times

 

24.1.2019 – Thursday

Skill development and drills:

Butterfly shoulder circles

WOD:

4 Rounds for time:

60/45m Sandbag carry (50kg)

25 Pull ups

 

25.1.2019 – Friday

Skill development and drills:

General warm up and mobility

WOD:

10min EMOM:

15 Back squats (45/32.5kg)

Rest 4min

10min EMOM:

15 Burpees

 

26.1.2019 – Saturday

Skill development and drills:

Technique drills for C&J

WOD:

A) Find 1RM power clean

B) “Grace”

30 Clean and jerks for time (61/42.5kg)

 

27.1.2019 – Sunday

Skill development and drills:

Cartwheel technique practice

WOD:

18min AMRAP:

2 Legless rope climb

10 Alternating side cartwheels

20 Alternating dumbbell snatches (22.5/15kg)