2/8-2/14

This week kicks off our 12-week Summer Body Challenge with a body weight and strength "combine" that will be retested at the completion of our challenge on May 2. Whether you signed up for the challenge or not, treat Monday's training as a personal bench mark tool for YOU. Write down your numbers and what band, ball, box and kettle bell you used. There's no greater motivator than seeing progress in black and white.

This is week 5 of squat percentage and week 4 of Oly percentage work. We're also focusing on practicing the skill of barbell cycling while fatigued and increasing our gymnastics/conditioning from last week as we head closer to the 2016 open. Have you signed up?

Monday

RP: LIGHT

2016 BRCF/UNBTN Summer Body Combine

Spend 20 minutes establishing
1 rep max Dead Lift

Lite- Spend 20 minutes reviewing proper dead lift technique. Establish a "heavy" 1 rep for the day as comfortable. Coach will help you with weight selection. (Hint: most people are stronger than they think and can lift their body weight off the floor and don't even know it !)

Rest 5 minutes

Max rep unbroken strict pull-ups
If the number is zero, use a band that will allow your chin to pass over the bar for a minimum score of 1.

Lite -max banded pull-up as above if comfortable or max rep ring rows

Rest 2 minutes

Max rep unbroken push-up (chest touches the floor every time)
Modified - max rep unbroken push-up on your knees (chest touches the floor every time )

Lite - same as above

Rest 2 minutes

WOD

1 min AMRAP Burpees
Lite - Burpees or modified Burpees

Rest 30 sec

1min AMRAP Box Jumps (24/20")
Lite - box step ups or jumps as comfortable to a box or 45# plate

Rest 30 sec

1min AMRAP Wall Balls (20/14)/ (10/9')
Lite - same

Rest 30 sec

1min AMRAP American Kettle Bell Swings (53/35)
Lite - America or Russian Kettle Bell Swings

Tuesday

RP: LIGHT

Try to add 1-2 reps from last week!
Gymnastics skill/ conditioning

EMOTM x 10 minutes

Level A
Even : 5-20 chest to bar pull-ups
Odd: 30s double Unders
pick a number that you can aim to hold unbroken for all 12 rounds

Level B
Even : 5-10 pull-ups or ring rows at a challenging angle
Odd: 30s double Unders or double under practice or singles

Lite
Even : 10 ring rows
Odd: 30 sec of jump rope or jumping jacks

WOD

Open Workout 11.2
15 minute AMRAP
9 Deadlifts (155lbs/100lbs)
12 Push-ups
15 Box jumps (24/20")

Lite
10min AMRAP
6 deadlifts
6 push-up/ modified push-up
20 box or plate jump/ step up

Wednesday

RP: MODERATE

Strength

Back Squat
1x8 @ 65%
1x8@ 70%
1x6@ 80 %
1x4@ 85%

Lite
Back Squat
4 sets of 5 reps at a weight chosen with the coach. May squat to a box or use a kettle bell for a goblet squat

WOD

Level A
20 Front Squat, 155/105
15 Muscle up (Bar or Ring)
15 Front Squat
10 Muscle up
 5 Front Squat
 5 Muscle up
For Time

Level B
20 Front Squat (115/75)
20 pull-ups
20 Dips
15 Front Squat
15 pull-ups
15 dips
 5 Front Squat
 10 pull-ups
 10 dips
For Time

Lite
10 front squat with barbell or goblet squat with kettle bell
10 ring rows
10 box or bench dips
3 or 4 rounds for time

Thursday

RP: LIGHT

Every 90sec x 8 rounds

3 snatch - does not have to be touch and go but, hey, hold on to it, see what happens !
Rounds 1-4 @ 80% 1 rep max snatch
Rounds 5-8 increase weight by 5-10 pounds if no fails, form is good and feeling good

Lite
Every 90sec x 8 rounds
Snatch technique work
3 snatches starting right above your knees
Empty barbell or PVC
Increase weight as comfortable. Coach will help you choose weight

WOD

4 rounds for time

Level A
8 snatch(115/75)
10 hand stand push-ups
12 pistols (6 each leg)
Rest 1 minute
Goal is fast, efficient and unbroken! Let's practice smooth barbell cycling!

Level B
4 rounds for time
8 snatch (75/55)
3 wall walks
12 modified pistols to a box or leg wrap
Rest 1 minute

Lite
4 rounds for time
8 empty barbell snatch from above the knee
8 push-ups or pike push-ups as comfortable
12 lunges or modified pistols to a box as comfortable
Rest 1 minute

Friday
RP: Non-weight training day assuming you are resting today
Talk to your coach if you are unsure if you plan on training during open gym
Open Gym/ Skill work/ mobility
"Eat your vegetables" aka work on some mobility. Your joints (and lifts! ) will thank you

Saturday

RP: LIGHT

Every 2minutes x 8 rounds
3 clean and jerks ( 1 clean + 1 jerk)
Does not have to be touch and go
Rounds 1-4 @ 80% 1 rep max clean and jerk
Rounds 5-8 increase weight by 5-10 pounds if no fails, form is good and feeling good

Lite
Every 2 minutes x 8 rounds
Clean technique work
1 clean starting just above your knees + 1 press over head x3
empty barbell or PVC Increase weight as comfortable

WOD

Goal is fast, efficient and unbroken! Let's practice smooth barbell cycling!

Level A

4 rounds
8 power clean (155/105)
8 shoulder to over head
10 toes to bar

Rest 1 minute

Level B
4 rounds
8 power clean (95/65)
8 shoulder to over head
10 knees to chest

Rest 1 minute

Lite
8 cleans from above the knees
8 shoulder to over head
10 tuck crunch or ab mat sit ups
Rest 1 minute

Sunday

RP: Light

No 2 WODs were ever hated more vehemently than 14.5 and 15.5. So, let's mash them together and partner you up! It's a known fact that when you work with a parter you push yourself a little bit harder. So find your favorite WOD partner and sprint down the ladder knowing you get built in rest.

WOD

Open Workout 14.5 and 15.5 Valentine's Day Love Child

Partner UP! Partners must alternate movements (Murph does 27 thrusters, Pam does 27 Burpees, Murph does 27 calories, Pam does 21 thrusters etc)

27-21-18-15-12-9-6-3

Thrusters
Calorie row
Burpees
FOR TIME

Lite
10 minute AMRAP
If one person
10 wall balls
10 calorie Row
10 Burpees/ modified Burpee
If partner,
20 wall balls
20 calorie row
20 Burpees or modified Burpees
One partner works, while other partner rests. Split work how ever you'd like.
 

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