Programming 1/9 - 1/13

Monday
Strength
DL
Find a heavy set of 5 (@80%-85% of 1RM) and complete a 5x3 at the same weight.

WOD – 16 minutes
4 min ascending ladder (1-2-3-4-5-6-7-8-9-10…)
Front Squats
Pull-Ups*

Rest 2:00 minutes and decrease weight

4 min ascending ladder (1-2-3-4-5-6-7-8-9-10…)
Thrusters
Chest To Bar Pull-Ups*

Rest 2:00 minutes and decrease weight

4 min ascending ladder (1-2-3-4-5-6-7-8-9-10…)
Overhead Squats
Bar Muscle-Ups*

(M)
L3: 155, 135, 115
L2: 135, 115, 95 (RX)
L1: 115, 65, 55
*See Pull-Up progressions in the Athlete Notes

(F)
L3: 105, 95, 75
L2: 95, 75, 65 (RX)
L1: 75, 65, 55
*See Pull-Up progressions in the Athlete Notes

Athlete Notes:
-Today is more of a skill/strength-based workout. The goal is to try and hold on for unbroken sets as long as possible.

-The accumulation of fatigue and movement complexity means you will get less reps as you progress. The big thing today is going to be managing the fatigue from the previous AMRAP as you progress to the more challenging ones.

-Make sure today you pick scaling options on both movements that will allow you to keep moving, the volume is on the lower side so don't be shy to challenge yourself but ensure it is done safely.

-The Pull-Up work should be progressive, but scale as needed. Here’s a list of options in progression order: Ring Rows, Jumping Pull-Ups, Banded Pull-Ups, Pull-Ups, C2B, Banded MUs, MUs.


Tuesday
Strength
Snatch

Every 90 seconds x 6 sets
Target 70%-75% of your 1RM. Today is about keeping things light and working on technique.

1 Snatch Above the Knee
1 Snatch Below the Knee
1 Snatch from the Floor

WOD – 16 min E2MOM
10/7 Calorie Echo Bike
10 Burpees

Athlete Notes:
-You should scale calories and/or burpees up/down as needed, you are aiming for 1:30-1:40 of work.


Wednesday
Skill
Pistol

Review of technique and modifications. Then, complete an 8 minute EMOM. For those that are proficient, pick a challenging number to aim for each minute. Volume is the goal as we prepare for The Open. For those that are still learning, pick a number that allows you to focus on technique/form.

WOD – for time, 15 min cap
28-24-20-16-12 of:
Single Arm Dumbbell Clean and Jerks
Box Jump Overs

Cash out: 50 MB sit ups

Athlete Notes:
-With this high volume couplet, the goal is to try and hold a good consistent pace on both movements from the start. They're relatively complimentary which should allow you to have good transitions back and forth between the movements.

-Keep in mind how you will cycle the Dumbbell. For the sets of reps it will look like this; 28 = 7 on each arm before swapping to the opposite side, 24 = 6 on each arm before swapping, 20 = 5 on each arm before swapping, 16 = 4 on each arm before swapping, 12 = 3 on each arm before swapping. You will swap arms until you accumulate the desired reps for each set.

L3: 70/50
L2: 50/35 (RX)
L1: 35/25


Thursday
WOD – 40 min AMRAP
30 DUs / 60 SUs
12 KB Swings
30 DUs / 60 SUs
12 Back Rack Lunges
30 DUs / 60 SUs
12 SDLHP
800m Run

L3: 70/53 KB, 135/95 Lunge
L2: 53/35 KB, 115/75 Lunge (RX)
L1: 35/26 KB, 95/65 Lunge


Friday
Skill
HSPU

Complete 4 sets, resting 3:00 between each set. During this downtime, hop on a bike.
Set 1 = complete a max set
Set 2 = aim for a rep count within 75% of set 1
Set 3 = aim for a rep count within 75% of set 2
Set 4 = aim for a rep count within 75% of set 3

WOD – for time, 18 min cap
50/40 Calorie Row
25 Power Cleans
50 Toes To Bar
25 Power Snatches

L3: 135/95
L2: 115/75 (RX)
L1: 95/65

Athlete Notes:
-Your scaling on both the Power Cleans and Power Snatches will be important because if you select too heavy of a weight you will be spending too much time on that portion. Ideally, you should be aiming to select a weight that is moderately heavy but one you can cycle for quick single reps for the entire 25 reps.

-On the Row, make sure you start out with a good pace to set yourself up for success, it isn't a sprint but you shouldn’t go too slow.

-Make sure you break up the Toes To Bar early and often to save your grip for the final set of Power Snatches afterwards.