Testweek 12.juni-16.juni

June 7, 2017

 

Monday June 12, 2017

 

Warmup: Snatch Prep:

1:00/leg Kb Ankle Dorsiflexion

1:00/leg Couch Stretch

1:00/arm Banded Lat Stretch

 

 

A) Strength:

Scaled:

A. Power Snatch/Snatch- Take 15:00 and build to a max.                                                                        B. Back Squat- Take 15:00 and build to a max 1,2 or 3 rep.

 

Rx'd:

A. Power Snatch/Snatch- Take 15:00 and build to a max.                                                                        B. Back Squat- Take 15:00 and build to a 1 rep max.

 

B) Metcon 2:00on/2:00 off x 4:

Scaled:

8 Pullups or Jumping Pullups                                                             

9 H.R. Pushups                                                                   

10 Hang Clusters @ 30-45kg                                            

Max Shuttle Run til finish

 

Rx'd

8 C2b Pullups                                                           

9 Hspu                                                                     

10 Clusters @ 45/60kg                                            

Max Shuttle Run til finish 

 

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Tuesday June 13, 2017

 

Warmup: Warmup: 5:00-10:00 General Dynamic. Longer full-body warmup here will serve the athletes better with the metcon ahead.

 

Mobility- Do this after the metcon if there is time. Coaches Choice.

 

A) Metcon: 4 Rounds- Consistent Efforts : Scaled:

A-15 wall ball M-10’, W-9’

B-15 American KB swing 16/20kg

C-10 box jump step down 20 inch

D-30 Du’s or 50 Singles

E-10 burpee

F- 15 hang power snatch 20/30kg                              

Rest exactly 5:00                                                   

FEDCBA                                                                         

Rest exactly 5:00                                                             

EADFBC                                                                

Rest exactly 5:00                                                                     

DCFEAB

 

Rx'd

A-15 wall ball Rx’d

B-15 American KB swing 20/24kg

C-15 box jump step down 24"/20"

D-60 double under

E-15 burpee

F- 15 hang power snatch 25/35kg                              

Rest exactly 5:00                                                   

FEDCBA                                                                          

Rest exactly 5:00                                                            

EADFBC                                                                

Rest exactly 5:00                                                                      

DCFEAB 

 

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Wednesday June 14, 2017

 

Warmup: 5:00 General Dynamic

 

Mobility:

Squat Test 1:00

Front Rack 1:00

x2-3

 

 

A) Strength: Scaled:

A. Take 20:00 and build up to a 1 rep max Clean and Jerk.

 

Rx'd:

A. Take 20:00 and build up to a 1 rep max Clean and Jerk 

B) Metcon- 18:00 Amrap :                            

Scaled:

15 Box Jump w/ stepdown 20 inch (m/f)                  

12 Sh to Oh 30/45kg                                                

9 T2b or Ab-mat Situps

 

Rx'd:

15 box jump w/ step down 24"/20"

12 Shoulder to Overhead 35/52.5kg

9 T2b

 

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Thursday June 15, 2017

 

Warmup: Warmup:

5:00 General Dynamic/Mobily

then..

 

2-3 Rounds of:

5 Cal Row

5 Burpees

10 Kb Swings

rest 1-2:00

increase pace each round.

 

 

A) 3 Rounds of Hell: "Shitty Shit Shit": Scaled:

3 Rft AFAP                                  

250m Row                                                                  

15 American Kb Swings 16/20kg                                                                                                                                          

25 Burpees                                                              

15 American Kb Swings- same weight                       

250m Row                                                                  

Rest exactly 12:00

 

Rx'd:

3 Rft AFAP                                  

250m Row                                                                  

15 American Kb Swings 20/24kg                                                                                                                                          

25 Burpees                                                              

15 American Kb Swings- same weight                      

250m Row                                                                  

Rest exactly 12:00    

 

                                              

-Each round is to be performed as fast as possible, do not go slower in the first two rounds to try and get a better score later on.                    

-Bottom of kb must be facing up at top of swing, with ears through arms.                                            -Full Hip Extension on burpees with clap above or behind head.

 

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Friday June 16, 2017

 

Warmup: Warmup: 5:00 General Dynamic

 

Mobility: 3 Rounds of:

8 Banded Good Mornings

6/leg Single Leg Toe Touches/Kb Dl

 

 

A) Strength:: Scaled:

A. Take 15:00 and build to a 1-3 rep max Deadlift.                                                                    

B. Take 10:00 and build to a 1 rep max Strict Press

 

Rx'd:

A. Take 15:00 and build to a 1 rep max Deadlift.      

B. Take 10:00 and build to a 1 rep max Strict Press

B) Metcon: Fight Gone Bad (3 Rounds of 1:00/station): Scaled:

3 Rounds of:                                                             

1-Wallballs M-10’, W-9’

2- Sumo deadlift high-pull 20/35kg

3-Box Jump 20inch (m/f)

4-Push-press, 20/35kg

5-Row For Cals  (Calories)                                     

6- 1:00 Rest

 

Advanced

3 Rounds of:                                                             

1-Wallballs Rx’d

2- Sumo deadlift high-pull 20/35kg

3-Box Jump 20inch (m/f)

4-Push-press, 20/35kg

5-Row For Cals  (Calories)                                      

6- 1:00 Rest   

 

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Title: Oly Day

 

Warmup: Coaches/Athletes Choice

 

 

A) Snatch: Build to 1 rep max.

B) Clean and Jerk: Build to 1 rep max.

 

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