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Programming Hall 6 Week 5

  • Jan 27, 2019
  • superadmin

28.1.2019 – Monday

Skill development and drills:

General warm up and mobility

Shoulder stability drills

WOD:

32min EMOM:

1st: 16 Front squats

2nd: 14 Push press

3rd: 12 Thrusters

4th: Rest

Rx = 42.5/30kg

 

29.1.2019 – Tuesday

Skill development and drills:

Snatch technique and mobility practice

WOD:

A) Build up to a heavy but perfect snatch

B) Every 30sec, for 12min:

1 Snatch + 3 overhead squats @ 50% of A

 

30.1.2019 – Wednesday

Skill development and drills:

Bench press technique and arch set up

WOD:

20sec max effort bench press (55/32.5kg)

Rest 20sec

40sec max effort Russian KB swings (36/24kg)

Rest 20sec

Repeat 15 times

 

31.1.2019 – Thursday

Skill development and drills:

Toes to bar technique and posterior chain mobility

WOD:

17min AMRAP:

13 Toes to bar

14 Single arm DB clean and jerk (22.5/15kg)

15/11 Assault bike calories

 

1.2.2019 – Friday

Skill development and drills:

Push up technique (straight body!)

Rowing technique and sprint start

WOD:

21min AMRAP:

17 Push ups

21 Box jumps (24/20”)

250m Row

 

2.2.2019 – Saturday

Skill development and drills:

General warm up

WOD:

20min AMRAP, in pairs:

4 + 4 Burpee front rack step ups (22.5/15kg per hand)

15 + 15 Wall balls (9/6kg)

 

3.2.2019 – Sunday

Skill development and drills:

Bar muscle up practice

Double and triple unders (get your first one!)

WOD:

5 Rounds for time:

5 Bar muscle ups

5 Strict handstand push ups

50 Double unders