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Men's Programming week of 7/22/13

7/21/2013

1 Comment

 
Mon.
A. Work to a high box jump 10:00 from a dead stop
B.  Work to a med/light TnG set of 5 power snatch #135 cap 2-3 sets
C.  Work to a med/light TnG set of 5 deadlifts #255 cap 2-3 sets

4 sets
5 TnG power snatch
5 burpees AFAP
150m run
rest 4:00
increase load each set. heavy with form must be TnG

4 sets
5 TnG deadlifts
5 burpees AFAP
200m row
Rest 4:00
increase load each set. heavy with perfect back and try not to bounce

Tue.
A. front squat 3-4 x3 rest 4:00 3 sec neg and 3 sec pause at top between reps
B. 1 arm DB row knee and arm on bench 4-7 reps with 2 sec neg x3 rest :45 between arms

+

10 thrusters #135
2 rope climbs
8 thrusters #145
2 rope climbs
6 thr #155
2 rc
4 thr #165
2 rc
2 thr #175

Wed. = off

Thur.
A. 10 wall walks rest 1:00 x4
B.  10 TGU 5/arm ub then rest :45 x4
C.  L-Sit on paralleletts accumulate 3:00
D.  6 muscleups (not necessarily UB) x4  if you are at Comp Class ask about inversions on rings

Fri. 
OLY
+
4 sets
20 double unders
rest 3 deep breaths
10 push press TnG med. load cap #165
rest 3 deep breaths
15 pullups
Rest 3:00

OR
A. hang power snatch w/ 2 sec pause at knee 2, 2, 2, 2, 2 rest :90
B. strict press 10, 5, 3
+
4 sets
20 double unders
rest 3 deep breaths
10 push press TnG med. load cap #165
rest 3 deep breaths
15 pullups
Rest 3:00

Sat.
A. FS w/ 3 sec neg and 1 sec pause at top 3, 3, 2, 1 rest 4:00   
B.  high hang squat clean 1, 1, 1, 1 work to a heavy single by the 4th one 
C.  bent over single arm db row 6-9/arm x2 rest 1:00 between arms   
+
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10  burpees




                                           


1 Comment
Jeremy
7/24/2013 05:10:48 am

Just wanted to extend an invite. On Saturday We will be bbqing/smoking a bunch of stuff at my apt pool. The food should be ready at around 2 so feel free to stop by between watching the games at various places. once I figure out if espn3 is an actual channel or a streaming site i will let you know if I will have the games on too. The address is 248 cherokee st. and my phone number is 248-980-1986

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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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