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Programming Hall 6 Week 45

  • Nov 03, 2019
  • superadmin

4.11.2019 – Monday

a) 5 sets
5 back squats (start @70% and climb up in weight)

a) Scaled work up to a 1 RM of the day

b) Amrap 15min
15 Burpees
12 D-ball cleans 50/35
5 meter Handstand walk

rx+ 70/50 kilo unbroken handstand walks
scaled 35/20 kilo 20 sec.handstand hold to wall.

5.11.2019 – Tuesday

a) 3 sets
10-12 bulgarian split squats /side
10-12 single leg romanian db deadlifts/side
10-12 side plank raises/side

b) For time
42,30,18 reps of
alt. db hang clean and jerks 22,5/15
alt. db box step ups 24/20″

then

30 burpee box jump overs 24/20″

6.11.2019 РWednesday 

a) 12min to work up to a heavy set of 3 thrusters
*3 weighted pull ups

b) 30,20,10 reps for time:
thrusters 40/30
row (cal)/Ski(cal)
*each break is a 5 Burpee penalty before starting the following round

scale 30/20
RX+ 50/35

7.11.2019 – Thursday

a) Emom 10min
1 burpee
3 moderate power snatches @75%
* add 1 burpee each minute

b) For time
100 double unders
50 Alt.db snatches 22,5/15

100 double unders
50 Alt. db hang clean & jerks 22,5/15
100 double unders

8.11.2019 – Friday

a) 4 Rounds

21 deadlifts 80/60
15 pull ups
9 front squats 80/60

b) Amrap 10min in teams of 2
30m farmers carry 2×32/24
partner holds plank

Scaled: 60/40 kilo
RX+: 100/70

9.11.2019 РSaturday 

In teams of 2 for max reps:

from 0:00-8:00
80/60cal bike
max rounds and reps of
5 pull ups
10 push ups
15 sit ups
*partners switch after each movement

from 8:00-16:00
80/60cal row
max rounds and reps of
5 pull ups
10 push ups
15 sit ups
*partners switch after each movement

from 16:00-24:00
80/60cal bike
max rounds and reps of
5 pull ups
10 push ups
15 sit ups
*partners switch after each movement

from 24:00-32:00
80/60cal row
max rounds and reps of
5 pull ups
10 push ups
15 sit ups
*partners switch after each movement

10.11.2019 – Sunday

a) work up to a moderate to heavy set of:
3 strict presses
then 3 push presses
then 3 push jerks

* start with the unloaded bar and increase by 5-10/2.5-5 kg

b) 3 rounds for time
400m run
21 box jump overs 24/20″
12 shoulder to overhead 60/40

rx+70/50
scaled 40/30