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This weeks crossfit programming 22-27 September
September 21, 2015
Programming 28-3rd Oct
September 28, 2015

My training plan 23/09

Saturday
PRACTICE for 10 minutes:
Plyometric Push Up Progression Pt.1
Plyometric Push Up Progression Pt.2
Plyometric Push Up Progression Pt.3


Friday

FLEXIBILITY:
Test Side Split
3 Minutes Of Super Couch Stretch
3 Minutes Of Hamstring Floss
2 Minutes Of Side Splits Each Side

Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
Clean segment pull (1″, knee, hip, finish) + clean – (2+1) x 4 sets
Clean & jerk – 70% x (3 + 1) x 5
Clean pull – 80%x3, 85%x3, 90%x3
Snatch balance – 5 x 2
Clean segment pulls + cleans should be about the same % of max as your snatch segment/snatch on Tuesday. Take the weight up on snatch balances from week 3.

Thursday
Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 4 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets
Hang snatch high-pull, flat-footed – 4 x 4
Front squat – 5 x 3; 2-3% heavier than last week

For QUALITY
Every 2 Minute For 16 Minutes(8 Sets):
10 Bar Pull Ups
5 Toes to Bar from L Hangs
10 Hollow Rocks
Wednesday
PRACTICE for 10 minutes:
Forward Roll Tuck Up to Handstand
Forward Roll Straddle Up to Handstand
Forward Roll Pike Up to Handstand Tuesday

Tuesday
 
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch segment pull (1″, knee, hip,finish) + snatch – (2+1) x 3 sets
Snatch – 70% x 3 x 5
Snatch pull – 80%x3, 85%x3, 90%x3
Snatch push press + OHS – 5 x 2+1
Feel out a weight for the snatch segment pulls + snatch. This should be lighter than your segment pull + pull from earlier in the cycle. For snatch push press + OHS, add weight from week 3.

AMRAP 15 Minutes:
3 Bar Muscle Ups
6 Handstand Push Ups with Kip
6 Burpee Box Jumps
3 Roll to Candle Sticks
Monday
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
Jerk dip squat – 5 x 3

PRACTICE for 10 minutes:
Plyometric Push Up Progression Pt.1
Plyometric Push Up Progression Pt.2
Plyometric Push Up Progression Pt.3
FLEXIBILITY:
3 ROUNDS:
15 Shoulder Passes
Hold Bottom Dip For 30 Seconds
15 Bridge Ups
Hold Bottom Skin the Cat 15 Seconds
 
 

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