2017 Week 21 Progrm Elite

Training 1 (2, 3, 4, 5, 6)

Weightlifting/Strength

  1. Front Squat Complex
  2. Front Split Presses
  3. Clean & Jerk
    1. Find your daily 2RM. Start by doing the two cleans (drop between reps) and then the two jerks.
    2. Do three additional sets of one clean + one front squat + one jerk at your 2RM.
  4. Front Squats
    1. Do five sets of doubles at the heaviest weight possible. Find a weight that you can complete all five sets with. Do one set every third minute.
  5. Strict Press
    1. Find your 4RM.
    2. Do five additional sets of two strict presses at the 4RM weight.

CrossFit

4 rounds of:

  • 2 Min Triple-unders
  • 1 Min handstand walking
  • Rest 2 minutes

Conditioning

Assault bike

6 Rounds of:

  • 30/25 cal for time
  • (2 min rest between the rounds)

Gymnastics

Skill Development

4 rounds for quality:

  • 10 Support hold Swings into 10 bottom of ring dip swings.

Gymnastics Conditioning

For time:

  • 30 RMU
  • Rest 5 Min

4 Min AMRAP:

  • 7 Ring Push ups
  • 7 Burpee
  • Rest 2 Min

4 Min AMRAP:

  • 7 False grip Ring Pull-ups
  • 7 Burpees

Accessory

Hang to L-Sit

  • 3 sets of 5-8reps with 2sec hold in the L-Sit position each rep.

L-Sit to Toes to Bar

  • 3 sets of 5-8reps with 2sec hold in the L- Sit position each rep.

Strict Toes to Bar

  • 3sets of 10-15reps

Daily Movement Drill

Week 2/6 Hip flexor Stretch

60 Sec per leg. (go into a lunge position with the back knee against the wall and the heel into the bum. Aim to get your upper-body as upright as possible. With 5 Sec on and 5 Sec off try and push the wall by extending the knee.

Training 2

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Training 3

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Training 4

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Training 5

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Training 6

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