Programming Overview: July 9-15

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As we dive into another macrocycle this week, athletes will experience an increase of volume. In the coming weeks you may notice more front squats, single leg work, deadlift variations, push press/jerk complexes, and vertical pressing strength. Remember, there is a plan with everything we do. Nothing is random. Everything has purpose and progression. Stick to the script. Don’t stress. Eat right. Sleep right. Pay attention to aches and pains… and you will progress.


 

Monday 7/9

A) Every 2.5 minutes x 5 sets:

– 3 push press + 2 push jerk

*Keep moderate to insure good technique and timing

 

B) Every 3 minutes x 4-7 sets:

– 200m run

– 4-8 strict handstand push-ups

– 16 RKB swings (70/44)

– 32 double unders

 

*Scale with kipping HSPU, 2-3 wall walks, or 6-10 L-seated DB presses.

 

C) 3 sets for quality:

– 10 banded face pulls

– 15 hollow rocks

 

Tuesday 7/10

A) Every 2 min x 4 sets each:

Station 1: 8 front squats

Station 2: 8 BB floor press w/ pause

*Build on both movements over the course of 4 sets.

 

B) For time:

– 1000/800m row

– 20 squat cleans (185/135, 155/105, 135/95, 155/75)

*Weight should allow you to perform quick and precise singles.

*RX+ use 225/155.

 

C) 3 sets for quality:

– 3 TGUP / arm

– 10 DB/KB Romanian deadlifts @ 30X1

 

Wednesday 7/11

A) Every 90 sec x 4-5 sets

Station 1: 20 double unders + 6-10 pull-ups + 6-10 ring dips

Station 2: 15/12 cal row

Station 3: 8-12 burpee + box jump overs

Station 4: 200m run

 

RX+ replace pull-ups with 3-5 ring or bar MU

 

B) 3 sets for quality:

– 10 banded psoas march from hollow position

– 30 sec side plank / side

 

Thursday 7/12

A) Every 2 minutes x 5 sets:

– 3 overhead squats @2111

*Try and build per set.

 

B) 3 rounds for time:

– 400m run

– 8 hang squat snatch (95/65, 75/55, 65/45, 55/35)

– 10 toes to bar

*Use a weight that enables you to keep first couple sets UB.

 

Friday 7/13

A) E4M x 3 sets

– 10 deadlifts

– 10 seated Arnold presses @ 2111

*Deadlifts should be around 65-70%. Focus on controlled TnG without bouncing the barbell.

 

B) 3 sets for quality:

– seated hand over hand vertical rope pull

– farmers carry down and back (heavy but fast)

– 8/side front foot elevated KB front rack reverse lunges (use 45# plate)

– 6-8 strict toes to bar

 

Saturday 7/14

8am Masters

5 rounds for time with a partner

– 500/400m row

– 20 DB thrusters (10 each)

– 20 sit-ups (10 each)

 

9am CrossFit

5 rounds for time with a partner:

– 500/400m row (250/200 each)

– 20 thrusters (10 each) – 95/65

– 20 pull-ups (10 each)

 

10am Free Intro / Open Gym

4-5 rounds for time:

– 250/200m row

– 10 wallballs

– 200m run

– 10 RKB swings

R2M

 

Sunday 7/15

8am Endurance

10-12 Open Gym

 

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