Box Programming for September 19 – 24, 2016
“DEFEAT IS A STATE OF MIND…” – Bruce Lee
Monday, Sept. 19
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 @ +/- 85%) THIS SHOULD BE CHALLENGING BY NOW.
B. For Time:
50 Burpee Box Jumps (30”/24”)
Rest 5 min. Then…
Complete 3 Sets of 20 Reverse Lunges (10 E/L Farmer’s Carry Grip with DBs or KBs @ give or take 12-15% of 1RM-FS), resting 1:30 between sets.
Tuesday, Sept. 20
A. Barbell or PVC Warm-Up (you can use lighters barbells or technique bars)
3 Behind the Neck Snatch Grip Strict Press
2 Hang Muscle Snatches
2 Hang Power Snatches
2 Snatch Balances
2 Overhead Squats
2 Hang Squat Snatches
B. SNATCH COMPLEX: 2 Snatch First Pulls (pause 2s at the knees), 1 Hang Power Snatch, 1 Full Snatch. 5 Sets, building up but careful not lose mechanics.
21 Shoulder 2 Overhead (115/75)
Wednesday, Sept. 21
A. 5 Sets, alternating stations of:
3-5 Strict Tempo HSPUs https://www.youtube.com/watch?v=MQPVFX3-FAU you may kip back up.
Progression: Downward Dog HSPU with Tempo https://www.youtube.com/watch?v=IgCKGo3kznE you can elevate knees or feet to make it harder.
3-5 Chin-up Negatives
https://www.youtube.com/watch?v=SO2wpyh6S3c you may kip or jump to chin-over-bar position if you do not have strict Chin-ups. Keep your chest out & Scaps engaged!
B. AMRAP-10 min.
5 Strict HSPUs
Thursday, Sept. 22
A. 3 Sets Alternating (For Quality, Not Time)
- Work on these two Overhead Mobility Drills:
Shoulder Rotations + BTN Press & Stretch narrowing grip: https://www.youtube.com/watch?v=vwi4N6TJ5Z4
Undergrip PVC Stretch with elbows on box https://www.youtube.com/watch?v=RIP4SgtN25Y
- Front Rack Reverse Lunges: 3-5 reps each side (heavy!)
B. RESTORATIVE CONDITIONING
20 Minutes “Flow”
- 5-7 One Arm DB or KB Overhead Squats Each Side https://www.youtube.com/watch?v=nB7jNvT7mYE
- 20 Heel Touches (10 E/S) + 10 Vertical Toe Touches
- 30 Mountain Climbers (15 E/S)
- 100m Run
Friday, Sept. 23
A. DEADLIFT “Cutsie 5s and Deadly Triples”
Look for a heavy Postural Single then 5 x 3 @ 85-90% of that heavy single.
B. FOR TIME (GOAL IS SUB-10min., you may scale rep scheme/meters but Thrusters should stay heavy)
30 Chest to Bar Pull-Ups
15 Thrusters (155/105 or heavy for you!!)
Saturday, Sept. 24
Open Box 9:00AM-12:00PM