200406 wk 15 Gym Programming

GYM PROGRAMMING
Monday – April 6, 2020 – 200406

Context: Practice –

Dynamic Warm Up Option: St Petersburg KB Warm Up Flow – 100′ Suitcase Carry each arm, 100′ OH Carry each arm, 2L/2R Turkish Get Up, 12 Russian Swings, 8 (4 per side) Front Rack or Overhead Squat, 30s Floor Scap Stretch, 30s Psoas So Good stretch –

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 6×4 Back or Box Squat 11 of 12 (6 sets of 4 reps, same weight across, 80-90%)

Super Set: 6×6 Single Arm Ring Row or DB Bent Over Row (6 sets of 6 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Legolas Greenleaf”

AMRAP in 6 min

8 LH DB Power Snatch (Health: 15lb/ Athletic*: 25lb/ Performance: 45lb)

30′ OH Lunge with DB in left hand

8 RH DB Power Snatch (same)

30′ OH Lunge with DB in RH

100m Sprint or 30 Double Unders, 3 Burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 2.5 – 5 rounds, about 1:45 per round. Scale Up: 35/50lb DB

Compare to: April 23, 2018

Coaching Tips: Make sure to catch the dumbbell overhead with a straight active arm, keep your thumb pointed behind you and your shoulder in good position also make sure to stand all the way up. On the lunges make sure you don’t step too far or short, your knee should be right over your ankle. As you stand up drive through the heel of your front foot.

Optional ‘Cash Out’ or Hypertrophy: 2 min Row, 1 min Toes to Bar or Sit Ups, 2 min Row, OR 3 sets of 10-15 Strict Toes to bar in a super set with 12 Loaded Hip Extensions

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Power Snatch p. 438, Running p. 269

Tuesday – April 7, 2020 – 200407

Context: Practice –

Dynamic Warm Up Option: 1 min Jumping Jacks, then 2 sets of 3 Inch Worms, 2 Crab Bridges, 10 Push Ups, 10 Squats, 10 KB Swings. Then 5,4,3,2,1 with an empty bar: Hang Power Snatch, Rack Jerk Behind the Neck, Overhead Squat

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a challenging Farmer Carry with DB, KB, or Farmer’s Bars for 50′.

Strength: None.

Super Set: None.

Metabolic Conditioning: Sustained Power Session “Athena’s Wisdom”

4 Rounds at 70-80% intensity

1 min: 6 Power or Squat Snatches (50-70% of max)

1 min: DB/KB Farmer Carry

1 min: Side Plank

1 min: Jump Rope (Singles, Doubles, Crossovers, etc.)

1 min: Bumper Plate Burpee

1 min: Row or Airdyne

1 min: Rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 27 min total. Optional: Record total number of Bumper Plate Burpees + Cals

Compare to: NEW WORKOUT!

Coaching Tips: Make the weight challenging for the Snatch, but be ready to drop the load for later rounds if your form slips or if you don’t have enough time to complete the repetitions in the minute. Focus on moving steadily for all of the other movements (or staying in the Plank, alternate sides as desired). Speed up on the Bumper Plate Burpees and Row/Airdyne if you need to build up intensity. Always do the Snatches after the minute rest, but you may change the order of the last 3 movements if there isn’t enough Rowers/Airdynes.

Optional ‘Cash Out’ or Hypertrophy: None.

“By the Numbers” Book References: Power Snatch p. 438, Snatch p. 447, Double Unders p. 213, Burpee p. 415, Rowing p. 142

Wednesday – April 8, 2020 – 200408

Context: Competition –

Dynamic Warm Up Option: 2 rounds of: 10 Toy Soldiers Leg Swings per leg, 10 Squat Jumps, 10 Kip Swings, 10 Push Ups to Downward Dog. Then 3 sets of 5: Hang Muscle Clean, Bent Over Row, Thruster

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: 5×3 Split or Push Jerk 1 of 11 (5 sets of 3 reps, same weight across, 70-80%)

Super Set: 5×5 Single Leg DB Deadlift (5 sets of 5 reps, each side, same challenge with all sets)

Metabolic Conditioning: “CrossFit Games Open 11.6 / 12.5 / 18.5”

7 min AMReps

3, 6, 9…

Thrusters (Health: 35lb, Athletic*: 65lb, Performance: 100lb) or with DBs (15lb, 30lb*, 45lb)

Chest to Bar Pull Up

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 50 – 100 reps (about halfway through the 12s or halfway through the 18s). 13.5 “FranRAP” Modified (February 20, 2017)

Compare to: September 6, 2019

Coaching Tips: Hustle between the movements in the first rounds. After the first few rounds, start breaking up the reps so you can rest in the middle of the sets (versus resting between movements). Use a ton of hip drive to get the bar overhead to save the shoulders. Consider small sets on the pull ups so you don’t shred your hands, and so you can be more consistent in the later rounds.

Optional ‘Cash Out’ or Hypertrophy: 15 KB Swings, 20 Cal Row, 3 rounds, OR 3 sets of 10 DB Bent Over Rows in a super set with 15 Loaded Glute Bridges

“By the Numbers” Book References: Push Jerk p. 424, Deadlift p. 151, Thruster p. 357, Kipping Pull-up p. 258

Thursday – April 9, 2020 – 200409

Context: Practice –

Dynamic Warm Up Option: 200m Run with medball sharing with partner or 2 min Jump Rope. Then 3 sets of: 10 Dive Bomber Push Ups, 10 each Direction Arm Swings, 10 Kip Swings with a Knee Raise (or toes to bar), 10 Air Squats

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on Ring Dip and Ring Muscle Up progressions.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Look like Tarzan”

3 Rounds

400m Run or 2 rounds of 30 Double Unders, 5 Burpees

Toes to Bar (Health: 21 Sit-Ups, Athletic: 12 reps, Performance*: 21 reps)

Ring Dips (Health: 12 Push-Ups on toes – NO BAND DIPS, Athletic*: 6 reps, Performance: 12 reps)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 9 – 15 min, about 4 minutes per round. Scale Up: GHD Sit Ups instead of Toes to Bar and 4/8 Muscle Ups.

Compare to: April 5, 2019

Coaching Tips: BEFORE your hands start to rip, substitute GHD Sit Ups in for the Toes to Bar (but only if your hands are starting to tear). Remember that walking part of the Runs counts as “scaling”. We’d rather you shorten the Run to 400/200/200m and keep the running up (Rather than doing the full distance and walking multiple times). Make sure that the Ring Dips are full range of motion! The shoulder/bicep must touch the top of the ring at the bottom, and the arm must lock out at the top. Be prepared to get “no repped” by a coach if you are going fast and not hitting lock out. Breaking up the Toes to Bar and the Ring Dips early on is the best way to get a good time. Small sets with short rests (even singles) help you keep moving rather than getting stuck. If you feel good on the last round, try linking big sets then.

Optional ‘Cash Out’ or Hypertrophy: 16 Suitcase Lunges, 30 Double Unders, 4 min, OR 3 sets of 12 DB Curls in a super set with 12 DB Step Ups

“By the Numbers” Book References: Ring Dip p. 363, Muscle Up p. 478, Running p. 269, Toes to Bar p. 434

Friday – April 10, 2020 – 200410

Context: Practice –

Dynamic Warm Up Option: 3 rounds of: 5L/R Side Lunge, 3 Inch Worms, 10 Scap Pull ups, 5L/R Bird Dogs, 10 Banded Good Mornings

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 5×5 Back or Box Squat 12 of 12 (5 sets of 5 reps, same weight across, 80-90%)

Super Set: 5×7 Single Arm Ring Row or DB Bent Over Row (5 sets of 7 reps, each side, same challenge with all sets)

Metabolic Conditioning: “5 4 3 Row Intervals”

500m Row (Record this separately as a benchmark)

Rest 2 min

400m Row

Rest 2 min

300m Row

TEAM VERSION: With a partner, one person rows while other person rests.

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00. Log combined Row times only, not the rests in this case.

Compare to: December 26, 2019

Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400 with all you got, then just try to hang on for the final 300. Doing 2-3 short, fast, pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.

Two people can easily share a rower as long as they can do the 500 and the 400 in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower). The potentially faster rower should go second.

Optional ‘Cash Out’ or Hypertrophy: 30s Side Plank (per side), 15 Burpees, 3 rounds, OR 3 sets of 15 Single Arm DB Bench Press in a super set with 15 Jones Squats

“By the Numbers” Book References: Back Squat p. 171, Ring Row p. 122, Rowing p. 142

Saturday – April 11, 2020 – 200411

Context: Practice –

Dynamic Warm Up Option: Coaches Choice

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Lines and Lashings”

In 9 minutes:

Rope Climb (Health: 10 Lay Downs, Athletic*: 3 reps, Performance: 5 reps)

Then max Rounds with the remaining time:

8 Hang Power Cleans (Health: 45lb/ Athletic*: 85lb/ Performance: 135lb) or 11 with DBs (15lb/30lb*/45lb)

8 DB Thrusters (Health: 15lb/ Athletic*: 30lb/ Performance: 45lb)

30 Double Unders

2 min Rest

Repeat with Rope Climb buy in (start rounds where you left off)

*Women’s “Performance” weights and reps (Rx)

TEAM VERSION (two people): 8 Rope Climb buy in, 16 Hang Power Cleans, 16 Thrusters, 60 Double Unders with both people at the same time. 9 minutes, 2 min Rest, 9 minutes

Scaling Guide: 4 – 8 rounds, about 2 minutes to do the Rope Climbs and then 1.5 min per round. Scale Up: 105/155lb bar, 35/50lb db, DUs must be unbroken!

Compare to: November 20, 2018

Coaching Tips: If you aren’t going to do the Rope Climbs ‘unbroken’ trade off with a partner (or two) to help you pace. Make sure you are climbing down the rope and not sliding down (ensuring rope burn). Use a hook grip for the Cleans. Keep the chest up on the Thrusters, and rest the DBs on your shoulders if you can. Keep the arms close on the Double Unders so you don’t blow your shoulders up.

Optional ‘Cash Out’ or Hypertrophy: 30s Ring Dip/Push Up, 1:30 Row/Airdyne, 3 Rounds

“By the Numbers” Book References: Rope Climb p. 461, Power Clean p. 368, Thruster p. 357, Double Unders p. 213

Sunday – April 12, 2020 – 200412

Context: Competition –

Dynamic Warm Up Option: 400m Run, or 1 min Jump rope + 10 Burpees. Then 3 sets of 10 Broad Jumps, 10 Push up to Downward Dog, 10 Sit Ups, 10 reverse lunge steps (5R/5L)

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on Running technique and Running position drills

Strength: 3-2-2-2-1-1-1-1 Clean and Jerk (8 sets, adjust load each set)

Super Set: None.

Metabolic Conditioning: “American Graffiti” (VIDEO)

In 9 minutes:

10 Power Clean and Jerks (Health: 65lb/ Athletic*: 105lb/ Performance: 155lb)

Run as far as possible

Record distance Run in meters

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 1000 – 1800m. Scale Up: 185/125

Compare to: May 20, 2019

Coaching Tips: Hit the Clean and Jerks at a fast pace, but only if you are moving well and your technique is on point. Fast singles will be the ticket for most people. These should be completed in 3 minutes or less. That said, the load should be heavy enough that you can’t finish these in under 90 seconds. Start your Run at your mile pace and hold on as long as possible. If you Run longer than a mile (1600m), note your time on your training log.

Optional ‘Cash Out’ or Hypertrophy: 10 Toes to Bar, 40 Double Unders, 4 rounds, OR 3 sets of 15-20 Banded Face Pulls in a super set with 15 Loaded Glute Bridges

“By the Numbers” Book References: Running p. 269, Clean p. 404, Power Clean p. 368, Push Jerk p. 424, Split Jerk p. 470

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