Programming Overview: Aug. 6-12

0 Flares 0 Flares ×

Screenshot 2018-08-07 at 2.14.59 PM

Come out and support Coach RJ as she competes in the 2018 USA Powerlifting Southern Regional Championships this Saturday in Fort Worth! She will be lifting from 9-12 Saturday morning at the Radisson Fort Worth North at Fossil Ridge located at 2540 Meacham Blvd. Fort Worth, TX 76106. More details on the meet can be found HERE.


 

Monday 8/6

A) E90S x 8 sets

– power clean + split jerk

Sets 1-3: 3 @ 65-75% w/ pause

Sets 4-5: 2 @ 80-90%

Sets 6-8: 1 @ 90+%

 

B) 4 rounds for time:

– 400m run

– 8 power clean + push jerk (135/95, 115/75, 95/65, 75/55)

*Weight should be kept light enough so that at least your first set is UB.

 

Tuesday 8/7

A) E2.5M x 6 sets:

– 3 front squats

*Heavier than last week’s 4s.

 

B) EMOM x 4-7 sets:

1: 12/9 cal row

2: 12 KB walking lunges (53/35, 44/25, 35/18, 25/13)

3: 4 burpee box jump overs (24/20”) + 4-8 pull-ups

 

RX+: 15/12 cal row, CTB pull-ups

 

Wednesday 8/8

A) 10 min AMRAP @ 80-90%

– 250/200m row or 500/400m AB

– 7 toes to bar

– 14 wallballs

R5M

10 min AMRAP @ 80-90%

– 200m run

– 10 alternating DB snatch (55/35)

– 30 double unders

 

*Goal is topace and have a steady state effort for both sets.

 

B) 3 sets for quality:

– 15 banded hamstring curls w/ pause

– 8/side DB powell raises

 

Thursday 8/9

A) Every 90 sec x 10 sets:

– 1 squat clean

*Start around 60% and build to a heavy set

 

B) 5 sets:

– 500m row @ 90%

– R2M

 

*Goal is to finish at same exact time each set.

 

C) 3 sets:

– 8/side bent over DB/KB row

– 8/side rear foot elevated split squat

 

Friday 8/10

A) E3M x 5 sets:

– 5 deadlifts

– 5-15 perfect push-ups

*Deadlifts should be around 75-82ish%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– farmers carry down and back (heavy but UB)

– 30-60 sec floor or ring FLR

– reverse sled drag down and back (heavy but steady)

– 5 seated box jumps

 

Saturday 8/11

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 8/12

8am Endurance

10-12 Open gym

0 Flares Facebook 0 Twitter 0 Google+ 0 Pin It Share 0 0 Flares ×