Programming for July 20, 2015 to July 24, 2015

Build

Monday

A. Run 1 Mile
B. Back Squat- 3 x5- 60% of 1 RM speed focus
C. Strict Press- 60% of 1 RM- speed focus
D. Deadlift- Build to heavy triple
E. 3 sets
20 Hanging knee raises
20 toes to wall
20 superman rocks

Tuesday

A. Run 1 Mile
B. CRS 6  Minutes @ 80%
6 Toes to bar
9 Burpees
12 KB Swing
Rest 2 Minutes
C. CRS 6  Minutes @ 80%
10 Walking Lunges
10 Push Ups
10 Sit Ups
Rest 2 Minutes
D. CRS 6 Minutes @ 80%
2 Wall Walks
10 Pull Ups
15 Air Squats

Wednesday

A. Run 1 Mile
B. 40 sec max burpees; 40 second rest x 5
rest 10 minutes
C. Tabata- alternate movements
Jumping lunges
Hollow Rocks
Rest 8 minutes
D. For time:
40  wall balls
20 toes to bar

Thursday

A. Run 1 Mile
B. Back Squat- 4 x 6- 60% of 1RM- speed focus
C. Bench Press- 3 x 5- 60% of 1 RM- speed focus
D. Power clean- build to heavy single
E. EMOM 5 Minutes
Power clean 3 reps TnG- 60% of Part E
F. Chin Ups- 3 sets max reps

Friday

A. Run 1 Mile
B. Running Drills- led by Coach
C. Jog 30 seconds/walk 30 seconds x 20
D. FLR- accumulate 4 minutes

Restore

Monday

A. Run 1 Mile
B. CRS 20 Minutes
5 ring rows
10 Push Ups
15 Lunges

Tuesday

A. Run 1 Mile
B. Strict Press- 3 x 5- 60% of 1 RM
C. 3 sets:
Row 10 Minutes
Plank on elbows- accumulate 3 minutes

Wednesday

A. Run 1 Mile
B. 400m row; rest 2 minutes x 5
C. Tabata
Air squats
Hollow rocks
Rest 8 Minutes
D. For time:
40 wall balls
20 sit ups

Thursday

A. Run 1 Mile
B. KB Goblet Squat- 3 x 5 w/2 sec. pause; rest 1 minute between sets
C. Bench Press- 60% of 1 RM- speed focus
D. Deadlift- 3 x 10 light weight; rest 1 minute between sets
E. Ring rows or chin ups- 3 sets max reps

Friday

A. Run 1 Mile
B. Running Drills- led by Coach
C. Jog 30 seconds/walk 30 seconds x 20
D. FLR- accumulate 4 minutes