Programming: Week of 27AUG2018

Michael’s note:

First, I promised Ron that we’d do Sadist Circles every day this week. So enjoy that, and you know who to thank. Second, we’re going to keep working with kettlebell complexes for warm-ups. Why? Well, when we’re tying 20+ reps together, it doesn’t have to be heavy to get the heart rate up, and that’s what I’m after. Plus, there’s a high time:value ratio; it doesn’t take long, but it gets everything moving.

The Warm-Up of the Week

• 5m Flow and Crawl [Coach’s preference]
• 10m Cap To Complete
• • KB Complex III: 5 Standing Hinges; 5 Goblet Squats (pry on #5); 3 Goblet Left Rear Lunges with Haloes (on 3, stay in half kneeling for 3+3 haloes); 3 Goblet Right Rear Lunges with Haloes
• • Sadist Circles
• • Repeat KB Complex III

Monday

EMOM16: 6 Thrusters

Tuesday

Lactate Power Intervals: 4x 1m/3m (Athlete chooses 2 and alternates of: C+P, D+U, Ski, Row, Thrusters, Sled Push)

Wednesday

Tabatas: 4x8x20/10/60 of a) Jump Squats; b) Ball Slams; c) Clean and Press; d) Mountain Climbers

Thursday

4xAMRAP4+1m of: 25 Single Unders and 1 Down and Up

Friday

Power Intervals 4x4x15/45: Battleropes (1: Standing Vertical; 2: Half Kneeling Diagonal Left; 3: Half Kneeling Diagonal Right; 4: Straddle Rainbows)