Programming – Week beginning 13 November 2017

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Programming – Week beginning 13 November 2017

*PLEASE REMEMBER programming sometimes has last minute changes, use this as a guide*

Monday:

Strength/Technique:

  • 3 position clean pulls

Metcon:

  • For Time
  • 1,2,3,…8,9,10
  • Push Ups
  • Front Squats 60/40kg (from the floor)
  • RX+ 80/55kg

If your cleans are not up to scratch use a rack for the front squats


Tuesday:

Strength/Technique:

  • Back squat

Metcon:

  • TABATA This

Wednesday:

Strength/Technique:

  • Single arm DB shoulder press

Metcon:

  • Open 13.2 – 10 min AMRAP
  • 5 shoulder to overhead 50/35kg
  • 10 deadlifts 50/35kg
  • 15 box jumps 24/20″

Thursday:

Strength/Technique:

  • Partner aerobic work

Metcon:

  • N/A

Friday:

Strength/Technique:

  • DB Bench press

Metcon:

  • 15 min EMOM:
  • Min 1: weighted wall sit (kettlebells in Front rack)
  • Min 2: FLR plank hold
  • Min 3: DB muscle clean
  • Work for 30s / Rest for 30s each minute

Saturday:

Metcon:

  • SAVAGE SATURDAY