Working For The Week

Sunday, February 7, 2016–8 AM Conditioning
Warmup & Agility: 20 min
Skill (15 min): Clean and Push Press/Jerk
Conditioning (20 min): “Grace”
30 clean and overhead for time (135/95)
Cooldown (10 min)

Monday, February 8, 2016
Warmup (10 min): Squat Therapy, 2-3 x 10
Strength (30 min): Squat
50, 60, 70 % x 5, 80% x 3, 90% x 1, 100% AMRAP
Conditioning (20 min): EMOM 8 min
:00s, RDL X 5, 10 glute bridges
:30s, One arm DB Clean & Press, 4/arm, 10 russian twists

Wednesday, February 10, 2016
Warmup (10 min): Shoulder Shocker 3×10
Strength (30 min): Press or Bench
50, 60, 70 % x 5, 80% x 3, 90% x 1, 100% AMRAP
Conditioning (20 min): “P.S., Swing” (Push, Squat, Swing)–not for time
5 rounds of…
10 ring rows
20 band pullaparts
25 kb swings–do quickly
12 goblet squats–do well

Friday, February 12, 2016
Warmup (10 min): Deadlift Drills (135/95/65)
Strength (30 min): Deadlift
50, 60, 70 % x 5, 80% x 3, 90% x 1, 100% AMRAP
Condtioning (20 min): “Speed Freak”
5 rounds of
125 meter row
10 DB thrusters (15% BW)
Rest as needed
Score on this workout is your best round–set the DBs up right next to the rowers

Note on the strength work this week:
Folks who did the T300 meet, set your Training Maxes at 90% of your best lift and do 5×5 @ 60% new TM for strength work this week
If you get 5+ reps with your Training Max, raise it 5-10 lbs (if squat or deadlift), or 2-5 lbs (if bench or press) for the next 6 weeks.
If you get 3-4 reps, keep the TM where it is.
If you get less than 3 reps, reset the TM 10% down

It is important that you know the following is written simply to be clear: this is the program we are running for strength.  We are happy to talk about different training maxes in check-ins or PT, but we won’t be using class time to negotiate or hem and haw on those #s.   You need to use a # you can work with, and this program works.  If you want to do something different, let’s get together outside of class to figure it out so we are on the same page!!


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