Monday, December 11th, 2017

Monday, December 11th, 2017
Programming 12/11 – 12/16

MONDAY

STRENGTH (performed as a superset):
Back Squat 5×4 @73% of your 1RM
Dumbbell strict press 5×10 (pick a weight by feel)
*Perform a set 3:30
*Warm up sets: 5EB, 2-2-2. 
METCON
5 Rounds for time: 
21 Jump Squats, 
15 American Swings (53/35 lbs), 
9 strict knees to elbow. 
*Time Cap: 15 minutes. 
TUESDAY
METCON

18 minute AMRAP: 
Row 250 meters, 
10 dumbbell power clean and jerks (50/35 lbs), 
10 chest to bar pull ups.
ACCESSORY
8 minute EMOM: 
Odd: :45 second hollow body hold / :15 rest
Even: :45 superman hold / :15 rest
WEDNESDAY
STRENGTH
Tempo overhead squat 5-5-5-5-5. 
*3 second down, 2 second pause in the bottom then stand. 
*Warm ups sets: 5EB, 2-2-2 (all w/tempo)
*Perform a set every 3 minutes.

METCON
12 minute AMRAP: 
15 medicine ball cleans (30/20 lbs),
15 push ups, 
50 doubles unders
*Scale for double unders: 45 seconds of double under attempts or 100 singles. 
WEIGHTLIFTING (6:30 – 7:30PM)
A) Technique Primer: 
Tall Clean 4×3 with light weights. 
B) Every 1:30 x 12 sets:
2 cleans + 1 front squat + 1 split jerk
*build to a heavy complex. 
*drop and reset on the two cleans 
THURSDAY
METCON
With a partner: 
On an 8 minute clock: 
P1 starts on the rower and P2 starts on the bike, at the one minute mark partners switch and continue to switch every minute (each partner does 4 minutes of rowing and 4 minutes of biking)
~REST 2 MINUTES~
On a 6 minute clock: 
P1 starts on the rower and P2 starts on the bike, at the one minute mark partners switch and continue to switch every minute (each partner does 3 minutes of rowing and 3 minutes of biking)
~REST 2 MINUTES~
On a 4 minute clock: 
P1 starts on the rower and P2 starts on the bike, at the one minute mark partners switch and continue to switch every minute (each partner does 2 minutes of rowing and s minutes of biking)
~REST 2 MINUTES~
On a 2 minute clock: 
P1 starts on the rower and P2 starts on the bike, at the one minute mark partners switch and continue to switch every minute (each partner does 1 minute of rowing and 1 minute of biking)
~REST 2 MINUTES~
On a 1 minute clock: 
Each does a 1 minute max effort sprint on either the rower or bike. 
~REST 2 Minutes~
On a 1 minute clock: 
Each does a 1 minute max effort sprint on either the rower or bike. 
FRIDAY
STRENGTH

Every 3 minutes for 12 minutes (4 sets):
16 tempo deadlifts
*Pull the weight off the floor at normal speed, then take 3 seconds to slowly lower the bar back down, as soon as the plates make contact with the floor fire back up. 
*We want you to build over the 4 sets but If you have to break up the set of 16 the weight is too heavy. 
Warm Up sets: 3×3 with tempo. 
METCON
3 rounds for time:
15 alt. single arm overhead  lunges with dumbbells (right 50/35 lbs)
25 box jumps,
15 alt. single arm overhead  lunges with dumbbells (left 50/35 lbs)
25 pull ups,
*Time Cap: 16 minutes: 
SATURDAY
METCON
6 minute AMRAP: 
10 dumbbell front squat (50/35 lbs)
10 burpees over the hurdle (facing)
~ 2 minute rest ~
6 minute AMRAP: 
10 calorie bike, 
10 rowing push ups (50/35 lbs)
~ 2 minutes rest ~ then repeat a second cycle through.