Programming Preview – Week of 16SEPT2013

Strict Press

• 10:00 to Build to 5RM

REST 2:00

• 1:00 Press @ 85% of 5RM Press

REST 1:00

• 1:00 Push Press @ 85% of 5RM Press

REST 1:00

• 1:00 Push Jerk @ 85% of 5RM Press

MetCon:

8 cycles 20:10, alternating

• strict pull-up
• bar hang

8 cycles 40:20

• MOF Burpee

8 cycles 20:10, alternating

• kipping pull-up
• bar hang

• 25 MedBall Clean
• 400m Run

* max of 4 attempts throughout class
 

STRENGTH:

Sumo Deadlift – 1RM

• 1-1-1-1-1-1-1

4 cycles – :30|:30

• Jump Squats

MetCon:

For Time – CAP11

• 250m Row
• 15 HSPU
• 15 Toes to Bar
• 250m Row
• 12 HSPU
• 12 Toes to Bar
• 250m Row
• 9 HPSU
• 9 Toes to Bar
• 250m Row

(RE)TEST WOD: Wv4|Wk3

Part XI – CAP10

100 WallBall

1. max continuous reps
2. for time

*2-part score

STABILITY:

15:00

Rotator Cuff (SITS)

(RE)TEST WOD: Wv4|Wk3

Part XII – 15:00

Overhead Squat

• Reps X Weight = LOAD

*choose any weight you wish and complete as many reps as possible without putting the bar down.

SCORE = greatest total load lifted over any single set

Jerk Balance

• E:20 for 2:00 @ 60%
• REST :60
• E:20 for 2:00 @ 70%
• REST :60
• E:20 for 2:00 @80+ %