Box Programming for January 3-7, 2017
“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).
- 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 Straddle-ups + 10 Alternating V-ups (total) + :10 Hollow Hold + 5 Straddle-ups
- Row 15/10 cals
- Rest 1 min.
Friday, Jan. 6
“Team Double Pyramid Helen”
63 KB Swings, 53/35#
36 Pull Ups
42 KB Swings
24 Pull Ups
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