Programming Week 5: 12-02-2012

Sunday:

Front Squat

5-5-3-3-2-1-1-1-1-1

Monday:

"Terrible Twenty"

20 Wall ball shots, 20 pound ball

20 Sit-ups

20 Box jump, 24" box

20 Push-ups

135 pound Clean, 20 reps

20 Double-unders

20 Thrusters, 35 pound dumbbells

20 Pull-ups

95 pound Overhead squat, 20 reps

20 Kettlebell swings, 1.5 poods

95 pound Push press, 20 reps

20 Dips

95 pound Sumo deadlift high pull, 20 reps

20 Burpees

135 pound Back squat, 20 reps

20 GHD sit-ups

20 Walking lunge steps

135 pound Deadlift, 20 reps

20 Knees to elbows

135 pound Front squat, 20 reps

Goal: Under 40 minutes

Result: 

     

Tuesday:

10-9-8-7-6-5-4-3-2-1
Hang Power Clean, 75 pounds
Push Jerk, 75 pounds
Down Ups

*Once you begin the hang power clean the bar 

cannot be dropped until the push jerk is complete.

Goal: Under 10 minutes

Result:

Wednesday:

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Goal: 

Result:

Thursday:

Front Squat, Pullups
5 Front Squats
25 Pullups
4 Front Squats
20 Pullups
3 Front Squats
15 Pullups
2 Front Squats
10 Pullups
1 Front Squat
5 Pullups

Goal: Under 10 minutes

Results:

Friday:

J.T
21-15-9
Hand Stand Push Ups
Ring Dips
Push Ups

Goal: Under 17 min

Results:

Saturday: 

Rest Day