Box Programming for August 29 – September 3, 2016
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi
Monday, Aug. 29
A. FRONT SQUAT:
Look for a heavy single for the day then a Drop Set of 10 reps at 5 (women) 10 (men) more pounds than last week (1×10 @ +/- 75%).
B. WOD For Time: 21-15-9
Wall Balls (20/14)
Burpee Box Jumps (20”/24”)
Tuesday, Aug. 30
A. POWER SNATCH + OHS
5 x 1, building up but sticking to decent mechanics!!
B.BEHIND THE NECK SNATCH GRIP STRICT PRESS: 5×5, 5-10 more pounds than last week.
Tread lightly, as it will get hard fast with little weight. Focus on keeping your elbows under the barbell (perpendicular to the ground), scaps active and locked tight, armpits facing forward and elbow armpits facing the ceiling (shoulder external rotation).
5-7 Sets Run:
200m at a relaxed pace
You must aim not to come to a full stop at any point.
Wednesday, Aug. 31
A. 5 Sets, alternating stations of:
Ring Support Holds: 10-30s, depending on skill level. Focus on rotating thumbs out. Work with a partner behind you & supporting rings at your sides if you cannot do this on your own, hold for 10s.
Matador Strict Dips: 5 Strict Dips (advanced, weighted… you may use a band for assistance or a partner holding your ankles).
10 Power Cleans (135/95)
30 Double Unders
Thursday, Sept. 1
A. 3 Sets Alternating (For Quality, Not Time)
- One-legged Romanian Deadlifts (Dumbbells): 8-10 reps each side (heavier than last time. The dumbbell is held on the contrary hand of the working leg).
- Face-DOWN Chinese Planks: 45s-1min (supervise each other for posture and moral support, squeeze your glutes!!)
- Strict Toes 2 Bar or Strict L-Raises to Parallel (slow&controlled): 5-8 reps
B. RESTORATIVE CONDITIONING
7-10 Rounds of:
10 Dumbbell Rows 5 E/A (light to moderate weight)
20 Russian KB Twists 10 E/S
Friday, Sept 2
A. DEADLIFT “Cutsie 5s and Deadly Triples”
Look for a Heavy Postural Single then 3 x 5 @ 70-75% of that heavy single. Note: 3 sets of 5 reps. Last week was 5 sets of 3 reps.
B. PARTNER WOD:
50 Heavy Thrusters For Time (155/105)
*Every minute on the minute you must stop and one of you will perform 5/7 UB C2B Pull-Ups. You will alternate the partner performing the C2Bs every minute. This WOD begins with the C2B Pull-Ups.
**You may not start Thrusters until your partner has finished the set of UB C2B Pull-Ups.
***Scale accordingly: vary C2B reps to a set you can handle UB. If this is less than 3, then scale down to normal Pull-Ups 5/7.
Saturday, Sept. 3
Open Box 9:00AM-12:00PM
“PTY LIFESTYLE CHALLENGE” EXTRA WORK:
Spend some time working on Thoracic Spine Mobility on roller…
5 Sets of:
-Overhead Kettlebell Carry (back and forth inside box, from monkey bars to logo wall & back)
If you feel too unstable with both arms OH, lower the weight or do one arm in one direction and switch the arm when you walk back.
–400m jog between each set of OH KB Carry for a total of 4 sets (1 mile total).