October 23 - 27, 2017 | "Weekly Programming"

Monday, October 23, 2017
Skill:
Close grip bench (hands just outside of shoulder width)
5x5
WOD:
(30 minute cap)
~800 meter run
~40 Russian KBS 53/35
~15 Strict Pullups
*2 minutes rest*
~800 meter run
~35 Russian KBS
~10 Strict Pullups
*2 minutes rest*
~800 meter run
~25 Russian KBS
~5 Strict Pullups
Use bands if needed for pullups. Keep them strict.

Tuesday, October 24, 2017
Skill:
Overhead Squat
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90%
2 reps at max attempts
WOD:
AMRAP 12
~10 Shoulder to Overhead 135/95
~10 Toes to Bar
~10 Bar Facing Burpees

Wednesday, October 25, 2017
Skill:
Handstands
Handstand Holds
Handstand Walks
Coach chooses drills based on athlete's skill level
Partner WOD:
~400 Double Unders
~300 Walking Lunges (bodyweight)
~200 Situps
~100 Calories on Rower
~50 Hollow Body Rocks
One partner works at a time.

Thursday, October 26, 2017
"How hard can your coach make you work?"
(20 minutes) Clean drills - unloaded bar
(20 minutes) Jerk drills - coach assign weight based on form

Friday, October 27, 2017
Skill:
"Back Squats and Box Jumps Superset"
Back Squats 6x4 at 60%
Box Jumps 5x4 at challenging height. (Jump up but step down. Try to land in squat position with your knees out and chest up)
WOD:
30-20-10
Wall Balls 20/14
21-15-9
Hang Power Clean 135/95
3-2-1
Muscle Ups (Bar or Ring)





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