WEEKLY PROGRAM

 

Monday

 

Strength

Snatch + Overhead Squat w/Pause (at bottom of squat)
3 x 1 @ 80-85% range (all 3 reps in this weight range for the day!)

 

Conditioning

Sprint Workout/Grip
3 Rounds for time
10 Power Snatch 70/40 kg
30 Toes to Bar

Cap time 12 minute

 

Accessory

Strict Press
5 x 3 reps (Working up in weight to a 3RM for the day)
10-12 Strict Pull Ups after each set of strict press!

 

 

Tuesday

 

Strength

Front Squat
-Work up to a 3RM for the day!

 

Conditioning

Strength Endurance/Gymnastics volume

10 Rounds for time
2 Hang Squat Cleans 80/40 kg
4 Bar Muscle Ups
8 Hand Release Push Ups

Cap time 20 minute

 

 

Wednesday

 

Bench Press
-Work up to a heavy double for the day! Looking for 4-6 good sets working up in weight!
-Complete 2 strict weighted pull ups after each set of bench!

Cap time 15 minutes

 

Metcon/Conditioning/Grip

3 Rounds for time
50/40 Calorie Machine
25 Toes to Bar
50 Double Unders
25 Kettlebell Swings 24/16 kg

Cap time 25 minute

 

 

Thursday

 

Strength
Power Cleans
5 x 2 reps (Work up in weight each set!)

 

Sprint Workout

5 Rounds
12/10 Calorie Assault Bike
8 Power Cleans 60/30 kg
6 Bar Facing Burpees

 

Accessory

Dumbell Rows
10,10,10 (Each arm)

 

 

Friday

 

Strength

Back Squat
-Work up to a heavy triple for the day! One good tough set!

 

Endurance/Power

W/ partner waterfall style

3 Rounds
30 Calorie bike
30 Strict Handstand Push Ups

@ 20:00 start next workout!

3 Rounds
30 Calorie Row
30 Push Ups

 

 

Saturday

 

Strength

Every 0:30 seconds x 10 minutes
1 Squat Clean @ Moderate loading (Around 70-75% would be ideal)

 

Conditioning

With a partner for time

100 Calorie Bike/Row/ OR Ski
150 Push Ups
100 Kettlebell Swings 32/20 kg
100 Calorie Bike/Row/ OR Ski
150 Pull Ups
100 Dumbell Thrusters 50/35#’s
*Only one partner works at a time

Cap time 30 minute

 

 

Sunday

 

Rest Day !!!

 

 

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