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Box Programming for January 3-7, 2017

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Box Programming for January 3-7, 2017

Box Programming for January 3-7, 2017

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“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

Last “TRANSITIONAL” week: Open prep cycle starts next week!

Tuesday, Jan. 3

Every 2 min. For 10 min. (5 sets)

5 Back Squats @ 80

5 rounds for time:

5 Front Squats, 95/65#

10 Front Rack Reverse Lunges (5/5), 95/65#

100 m Sprint

Wednesday, Jan. 4

Warm-up: Press in Split: 3 x 5 @ bar/light load – review your split position. Bring your feet together under you correctly after the fifth rep.

A. 8 min. EMOM: 8 Step-down Lateral Box Jumps – jump laterally onto a box, step down to the other side, then jump back up laterally the other direction. 8 total (4/4).

B.Split Jerk:

  • From the rack: 4 x 3 Split Jerk (hold receiving position for 3 seconds). You may build up but only if mechanics are good

Thursday, Jan. 5

Deficit Deadlifts 5X5 – use your heaviest or second heaviest weight from last week for all five sets across. Stand on a plate (size will depend on flexibility, max height 45 lb. plate). Release the barbell at the bottom of each rep then re-grip and get tight before pulling.

5 rounds:

Friday, Jan. 6

“Team Double Pyramid Helen”

Run 1200m

63 KB Swings, 53/35#

36 Pull Ups

Run 800m

42 KB Swings

24 Pull Ups

Run 400m

21 KB Swings

12 Pull Ups

*Teams of 2: both partners do the runs but they divide the Swings and Pullups as they wish, with one partner working at a time.
$-out: 3 x 12-15 Band Pullaparts

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