Programming Overview: May 14-20

0 Flares 0 Flares ×

Screenshot 2018-05-14 at 2.57.50 PM

Open Gym

We are now running Open Gym every week on Saturdays from 10-11am and Sundays from 10am-12pm. Come make up a missed workout, work on your weaknesses, mobilize and recover, or just hang out!


 

Monday 5/14

A) E4M x 3 sets:

– 8 back squats

*These should be heavier than your sets of 10 from last week.

 

B) E2MOM x sets 4-6 sets

1: 250/200m row @ 90 %

2: 30 double unders + 10 thrusters (95/65) + 4-8 toes to bar

 

Tuesday 5/15

A) E2M x 3 sets:

– (3 cleans) + 1 jerk  @ 55-65%

+

E2MOM x 3 sets:

– (2 cleans) + 1 jerk @ 70-80%

+

E2MOM x 4 sets

– (1 clean) + 1 jerk @ 85+%

*Both should be received in a squat position. Reset for every rep. Not TnG.

 

B) E3MOM x 3 sets:

– 10 deadlifts

– 10 strict dips

*Go heavier on deadlifts than last week. .

*Scale dips down with bands or up with added weight.

 

C) 60/60 row or assault bike x 5-7 sets

– 60 sec at 90% pace

– 60 sec rest (easy spin for AB)

*Keep at same pace for all sets.

 

Wednesday 5/16

A) E2MOM x 5 sets:

– 5 overhead squats @ 2011 tempo

 

B) E4MOM x 4-6 sets:

– 500/400m row

– 5 hang squat snatches (115/75, 95/65, 75/45, 45/35)

– 10 burpees over the barbell

*Work with a weight that can be moved through good technique for all sets.

 

Thursday 5/17

A) Every 8 minutes x 4-5 sets @ 80-90%:

– 400m run

– 8 burpee + pull-ups

– 12 single arm DB hang clean and jerk (6/side @ 50/35ish)

– 16 box jump overs (24/20”)

– 50 double unders

*Switch order every set but keep times the exact same.

 

B) 3 sets for quality:

– 10 heel slide hamstring curls @ 20X1

– 15 sec/ side 90 degree leg hold

– 10 bent over reverse flys

 

Friday 5/18

A) E4MOM x 3 sets:

– 8 bench press

– 8/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 10 BB Romanian deadlifts from rack @ 2011

– 10/side half kneeling DB presses @ 2111

*If possible, increase load from last week.

 

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

 

Saturday 5/19

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym

 

Sunday 5/20

8am Endurance

10am-12pm Open Gym

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