Week of 3.13.23

For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.

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Monday

(taper)

AM
3 Rounds
-1:30 AirBike; smooth
-0:45 Row; easy, mod, strong

+

A. 4 Sets: (rest 60s)
-5 Snatch 95/65lb
-8 Toes-to-Bar
-30 Speed Steps

B. 4 Sets: (rest 60s)
-2 Ring Muscle-Up
-4 Overhead Squat 135/95lb
-13 Double Unders

C. E90s: 1 Squat Snatch – Build to RPE 8.5
*not testing limits, just touching some heavy weight

+

1k Row @ Degrading Pace

PM
10:00 Cyclical @ Easy Pace
*rotate machines as you please

+

A. EMOM 5: 25ft HSW; AFAP

B. For Time @ 97% / Very Hard Effort
9-6-3
-Power Clean 185/125lb
-Box Jump Over 30/24″
…
18 Bar-Facing Burpees

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Rest 10-12min

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C. Row (4 x 20/15 Calories)
*rest 2:00 b/w
*perform each AFAP @ 38-40 SPM

+

-5-7:00 AirBike Flush
–Supine Hamstring Stretch
–Kneeling Hip Flexor Stretch
-Foam Roll Calves
–Seal Stretch
–Overhead Triceps Stretch

Tuesday

(taper)

AM
3 Rounds
-10 Alternating Scorpions
-10 Seal Push-Ups; 2s Pause
-10 Alternating Lizards
+
3 Rounds
-8 Tabletop Glute Bridge
-8 Pausing Cossack Squats
-8 Push-Up + 5s Down-Dog Hold
+
7:00 Supine Breathing @ 4080 Cadence

PM
[0:00-8:00] Easy Cyclical
[8:00-16:00] Movement Prep

+

A. EMOM 20; Each Min AFAP
1) 8 GHD (include transitions)
2) 2 Rope Climbs
3) 3 Wall Walk
4) 6 Pistols
5) 2 KB Hang Snatch / arm + 2 KB Hang Clean & Jerk / arm 53/35lb (for smoothness, not speed)

B. Front Squat + Split Jerk; from the rack
(7-10 Singles) start counting above 60%
*build to RPE 8.5-9, but no risk of a miss

C. Clean Pull (3 x 2) 100%

D. 3 Rounds
-15 Banded Hamstring Curls
-10 Back-to-Wall Tib Raise
-5 Seated L-Sit Raise; 2s pause at end range

Wednesday

(taper)

AM
Joint Rotations Warm-Up
+
[10:00 Clock]
-10 90-90 Hip Rotations
-8 Cat Camel
-6 Alternating Bird Dogs
-4 McGill Curl-Up / side
+
3 Rounds
-0:45 Frog Stretch
-0:45 Saddle Pose
-0:30 Calf Stretch / side

PM
[At 0:00]
3 Rounds @ Smooth Pace
-1:00 Row
-1:00 AirBike
-1:00 Shuttle Run

[At 10:00]
Overhead Squat Mobility & Empty Bar Prep
*get all positions feeling good [At 25:00]
2:00 Easy AirBike
2:00 Moderate AirBike
…
Rest 30s
…
Every 90s x 4 Sets:
-30s Moderate AirBike
-8s Sprint @ Max Effort
-30s Easy AirBike
…
3min Flush [At 40:00]
Choice Mobility, Until 50:00

Thursday

Quarterfinals Test Day 1/4

AM
-10min Floor-Based Mobility

PM
Test 1-2 Events

*this page will be updated with suggested order of events & notes
surrounding testing of workouts at some point on Thursday

Friday

Quarterfinals Test Day 2/4

Saturday

Quarterfinals Test Day 3/4

Sunday

Quarterfinals Test Day 4/4

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