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Programming week 22

Monday 25 May

MURPH

For time:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Air Squats
  • 1 Mile Run

RX = use a weight vest

Tuesday 26 May

Warming Up

7 min AMRAP:

  • 30″ Active Hang
  • 10 Ring Rows
  • 10/10 m KB/DB OH walk
  • 10 Lunge Steps

 

Gymnastics – Skills

6 min EMOM

  • Odd: HS hold
  • Even: Kip Swings

 

Rest 2 min

 

Then onto a 12 min AMRAP for quality:

  • 10-15 TTB/Leg Raises
  • 5-10 m HSW or Wall Walks
  • 15 m Walking Lunges FR/OH* – alternate each round

 

Short Intervals

Running intervals

  • 30″ Jog/Walk / 30″ Medium / 60″ Fast x 2

Rest 3 min

  • 30″ Jog/Walk / 30″ Medium / 60″ Fast x 2

Rest 3 min

  • 30″ Jog/Walk / 30″ Medium / 60″ Fast x 2

*Last training before the Re-Test. Push the pace as hard as you can despite fatigue.

Wednesday 27 May

Warming Up

  • BB Warm Up – Trainer’s Choice

 

Weightlifting Technique: Clean

3-5 RFQ:

  • 3 Paused Clean Pulls*

Into:

3-5 RFQ:

  • 5 Paused Muscle Cleans*

 

Into 3-5 RFQ:

  • 3 Paused Power Cleans*

*Pause at power position, above kneecap, below knee cap

*Build weight over all sets

 

Strength – Accessory

Continue building weight on your BB and work up to:

3-4 RFQ:

  • 2 Clean Deadlifts performed as singles as heavy as you can go – H
  • 5 Back Squats @ 85-<%
  • 9 Strict (weighted) Pull Ups – build weight from last week

Thursday 28 May

Warming Up

1-2 RFQ:

  • 10/10 calf raises
  • 10/10 tibialis raises

Into 1-2 RFQ:

  • High Knees
  • A-Skips
  • Karaoke running drill

 

Conditioning – Endurance Re-Test

For time:

  • 2K Run

 

Workout

3 RFT:

  • 10 DBL DB Devil Presses
  • 15 HSPU / Push Ups
  • 5-15 m HSW / 5 Wall Walks
  • Rest 1 min

TC = 15 min

Friday 29 May

Warming Up

  • BB Warm Up – Trainer’s Choice

 

Weightlifting – BB Cycling

Build up to a heavy:

  • 5 Cleans & 3 Front Squats

Then with that weight onto 4 min EMOM

  • 5 Cleans & 3 Front Squats

In 1 min

  • Add weight

4 min EMOM

  • 3 Cleans & 2 Front Squats – cleans performed as fast singles

In 1 min

  • Add weight

4 min EMOM:

  • 2 Cleans & 1 Front Squat

 

Workout

20 min AMRAP:

In teams of 3:

P1:

  • Air Bike for max calories

P2 & P3:

4 RFT:

  • 10 Worm Clean & Jerks
  • 25 Synchro TTB / Leg Raises

Score = time to complete 4 rounds or reps at 20:00 AND calories on the bike

Switch partners whenever and as often as you like. When 4 sets are complete, the whole team can help on the bike.

Scale worm to SB if needed.

Saturday 30 May

Warming Up

1-2 RFQ:

  • 10/10 calf raises
  • 10/10 tibialis raises

Into 1-2 RFQ:

  • High Knees
  • A-Skips
  • Karaoke running drill

 

Conditioning -Re-Test

For time:

  • 2K Run

If you already did the test and don’t want to repeat it:

Continue with the following training:

Suicide runs:

  • 100 m sprint / 100 m walk or jog back
  • 200 m sprint / 200 m walk or jog back
  • 300 m sprint / 300 m walk or jog back
  • 400 m sprint / 400 m walk or jog back
  • 500 m sprint / 500 m walk or jog back*

*Keep adding 100 m until you run out of time

TC = 15 min

 

Workout

4 RFT:

  • 15 (C2B) Pull Ups
  • 20 Box Jumps
  • 25 Wall Balls

Between each set: 100 DU – so 3 times

TC = 20 min

I = Regular (Banded) Pull Ups / 75 DU or 2 min practice

B = Jumping pull ups or ring rows / 100 SU or 2 min practice

Sunday 31 May

Warming Up

2 RFQ:

  • 10 Banded RDL Lat Tension Drill
  • 10 Banded Pull Aparts
  • 10 (Incline) Push Ups
  • 10 DBL DB RDL*

*Take a heavier set for round 2

 

Strength – Bench Press/ RDL Waves

2 min Bench Press / 1 min 15 DBL DB RDLs – if you can do the RDL’s unbroken, take a heavier set DB for the next round

  • 3 Bench presses @ 82.5%
  • 2 Bench presses @ 87.5%
  • 1 Bench presses@ 92.5%
  • 3 Bench presses @ 85%
  • 2 Bench presses @ 90%
  • 1 Bench presses @ 95% or <

 

Flow: Set a timer for every 2 & 1 min

2 min interval: 3 Bench presses, 1 min interval: 15 RDL’s, 2 min interval: 2 Bench Presses, 1 min interval: 15 RDL’s. If you don’t know your percentages, aim to work close to failure and just make sure the second set of 5, 3 and 1 is heavier than the first.

 

Workout – BB Cycling Light

2-3 RFQ:

  • Max unbroken BB Snatches

*Build weight over all sets

 

Then onto:

5 min AMRAP:

  • 12 BB Snatches @ 42.5/30 kg
  • 12 Burpees over BB

 

5 min rest and repeat one more time

I = 30/22.5 kg

B = 20/15 kg or DBs

*Push the pace much harder than you want to. The big rest should enable you to recover quite a bit but not fully.