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Men's programming week of 7/15

7/14/2013

2 Comments

 
Nice job on the events at WOD wars.  I saw some pretty good row times and some great numbers on the thrusters.  I hope you guys had a good time.

Monday
Power-lifting Class 
+
build to a max thruster (skip this step if time is an issue, unless you didn't get a max Saturday)
+
amrap thrusters in 6:00 @ 135, no scaling!

OR

deadlift 5, 4, 3, 2, 1 rest 3:00
go heavy but keep an absolute straight back and good technique (TnG)
+
build to a max thruster (skip this step if time is an issue, unless you didn't get a max Saturday
+
amrap thrusters in 6:00 @ 135, no scaling!

Tuesday
A1. weighted dips 2-4 x 6 rest 2:00
A2. weighted strict CHEST TO BAR pullup clusters 1.1.1.1 x 6 rest :15 between reps and 2:00 before going back to dips
+
1k
Row for time

Wed
off

Thursday
A. back squat clusters 3.3.3 x4 rest :20 between reps and 3:00 between sets
-go heavy, but no failed reps!  these do not have to be eyes popping out of your head squats
+
(do not go super light on back squats to conserve for the wod)
Karen
rest @least 12:00 minutes before starting Karen from the last set of back squats, spend 5-6 of those minutes on the foam roller

Friday
Oly 
+
A1.  mixed grip weighted chin ups 2-3 x4 rest :20  (2 sec negative 1 sec pause at the bottom
A2. 10 CHEST TO BAR pullups x 4 rest 3:00
B. farmer's walk 25m x4 (at LEAST #70 here if you have access to heavier dumbbells use them)
rest 1:00
OR


A. hang power clean 2, 2, 2, 2 rest 2:00
B. power clean + 3 pushPRESS  Rest 3:00 x4 
+
A1.  mixed grip weighted chin ups 2-3 x4 rest :20  (2 sec negative 1 sec pause at the bottom
A2. 10 CHEST TO BAR pullups x 4 rest 3:00

Saturday 
A. build to a tough squat clean in 8:00 AFTER a good warm up
rest 2:00
B. AMRAP 90% of A for 4:00
rest 2:00
C. AMRAP 80% of B for 4:00

airdyne sprints :45 sec 
rest 4:15 x 5 







2 Comments
Lesher
7/14/2013 08:02:18 am

So if we built to a max thruster on Saturday, we don't have to do the 1RM on Monday?

Reply
Brandon
7/14/2013 01:11:26 pm

Basically, unless you feel like doing it. You could try maxing push press or front squat that day instead.

Reply



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    Authors:  Brandon Ecker
    & Liz Carrier

    This blog will primarily serve those who wish to compete in CrossFit in some form.  We will primarily meet on Saturday at 11 am, and assign homework during the week.

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