Monday - 12/11/17 - Upper ME

A new macro cycle begins. A complete overhaul of movements as well as programmed days of movement structure. Some similarities remain as we embark on this next 6 week cycle, but with the added varied intensity of movements, comes heightened intensity of workouts and accessories.

Past 12 weeks structure

M: Upper MaxEffort

T: Lower MaxEffort

W: Conditioning + skills

Tr: Upper speed

F: Lower speed

Sa: Conditioning + skills  

New cycle structure

M: Upper MaxEffort

T: Lower Speed

W: Conditioning + skills

Tr: Upper speed

F: Lower MaxEffort

Sa: Conditioning + skills

(Creativity + simplicity + varied intensity = program success)

CLASS PROGRAM  

A.) Push Press

-Heavy Set of 3

B.) for time : 12 min cap

21-15-9

KB cluster 53/35*

C2B pullups

*alrernate hand per rep on floor, may switch on way down

——————— 

-Upper ME-

C.) Strength

Bench

 - heavy pause set of 3

- 2xME @ 40%

Hi hang clean + push press + split jerk

(2+1+1) x 10 @ 50% , on a 60sec clock

D.) Accessory

3 rounds

10 Barbell row @ heavy

ME Pushups

3 rounds

5 Weighted Dips @ heavy

ME strict chinups

E.) Gymnastics + conditioning

3 rounds

15 hspu @ 2” defecit

30 cal ski

2 legless rope climb 

- 2 min rest - 

F.) Conditioning

1 mile run W/ vest

- 2 minute rest

1 mile run

- 1 minute rest

800m run W/ vest