Programming: Week of February 11th - 16th, 2019


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Programming: Week of February 11th – 16th, 2019 

Monday, February 11th, 2019 

Strength: Snatch + 2 Overhead Squat
1-1-1-1-1
 

WOD: 20 Min AMRAP
5 Chest-to-bar Pull-ups
10 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 1.5/1 pood

 

Olympic Lifting for Monday 

Clean:
2 @70% | 2 @ 75% | 2 @ 80%
4 Sets of 2 @ 85%
 

Wendler Cycle Week 2 Push Press
3 at 70% | 3 at 80% | 3+ at 90%

 

Tuesday, February 12th, 2019 

Strength: Back Squat (1 1/4 Rep)
3-3-3-3-3
 

WOD: For Time
1-2-3-4-5-6-7-8-9-10 Dumbbell Front Squats
30 Double Unders after each Round

 

Olympic Lifting for Tuesday 

Snatch:
2 @ 70% | 2 @ 75% | 2 @ 80%
4 sets of 2 @ 85%
 

Split Jerk : 2-2-2-2-2

 

Wednesday, February 13th, 2019
 

Strength: Power Clean
3-3-3-3-3
 

WOD: 15 Min AMRAP
4 Rounds of:
3 Handstand Push-ups
3 Cleans, 135/95 lbs
Then: 4 Rounds of
6 Handstand Push-ups
3 Cleans, 155/115 lbs
Then: 4 Rounds of
9 Handstand Push-ups
3 Cleans, 185/125 lbs
Then: 4 Rounds of
12 Handstand Push-ups
3 Cleans, 205/135 lbs

 

Endurance for Wednesday:



WOD: 3 rounds, each round for time, of:
5 Dumbbell Thrusters, 40/25 lbs
10 Row Calories
Run, 100 m
 

WOD: 20 Min AMRAP
Run, 200 m
3 Deadlifts, 115/85 lbs
5 Hang Power Cleans, 115/85 lbs
7 Push Jerks, 115/85 lbs

Partner workout.  While one person runs, the other does an AMRAP of 3,5,7.  When the running partner returns, he picks up the AMRAP exactly where the other partner left off. 
 

Thursday, February 14th, 2019

Strength: Push Press + Split Jerk
1-1-1-1-1

 

WOD: E5MO5M

5 Thrusters Every Min on the Min
From 0:00-5:00 use 75/55 lbs
From 5:00-10:00 use 95/65 lbs
From 10:00-15:00 use 115/75 lbs

Olympic Lifting for Thursday


Snatch:

2 @ 70% | 2 @ 75% | 2 @ 80%

4 sets of 2 @ 85% 

Wendler Back Squat: Week 2

Back Squat
3 at 70% | 3 at 80% |3+ at 90%

Saturday, February 16th, 2019


WOD: For Time
10-9-8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8-9-10 Goblet Squats 53/35
100M Run after each round

 

Olympic Lifting for Saturday

 

Clean + 2 Jerk: 1 Rep Max

 

Clean Pull:
3 @ 100% | 3 @ 105% | 3 @ 105% | 3 @ 105%


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