The Progrm Team – Example

The Progrm,

Acta non Verba

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

Weightlifting/Strength:

Back Squat 

1. Build to a heavy set of 3.

2. Drop down to 90% and do 3 x 3.

 

Snatch Chipper:

For time:

1x 50/25kg

2x 55/30kg

3x 60/35kg

4x 65/40kg

5x 70/45kg

6x 75/50kg

7x 80/55kg

8x 85/60kg

9x 90/65kg

10x 95/70kg

 

Scale = The final weight should be around 80% of your 1RM snatch. Build in 2.5 or 5kg increments over the 10 sets.
Rules: They have to be squat snatches. If you take a step forward or back as you stand up then that lift is a no-rep. If you fail a lift you have to do ten bar-facing burpees over the bar as penalty before you can continue snatching. If you fail three times in a row you are out.

#FocusOftheDay

 

CrossFit:

2 x 2 min on – 1 min off

300m Row

5/3 RMU

Goal = Back to the row

Then:

2 x 2 min on – 1 min off

20 Alternating Pistols

10 STOH 60/45kg

Goal = 2 rounds

Then:

2 x 2 min on – 1 min off

5 Burpees

100 DUs

5 Burpees

15 TTB

Goal = 1 round

 

Accessory:

5 rounds for quality:

15-20 Medball GHD sit ups (Choose your own weight)
4-6 Negative parallette HSPU (You only need to do the lowering part of the movement)

 

Daily Movement Drill:

Use as part of your daily warm-up.

60-90 seconds of neck flow. Neck flow

Training 2

Weightlifting/Strength:

Strict Press

1. Without dropping down in weight. Establish a:
5RM
4RM

3RM
2RM
1RM
2. Then at 80% of the 1RM do 1 rep every 30 seconds for 10 reps.

 

CrossFit:

CrossFit: Regional Event 4 from 2012

For time:
50 Back Squats 60/45kg
40 Pull-ups
30 Shoulder to Overhead 60/45kg

50 Front Squats 40/30kg
40 Pull-ups
30 Shoulder to Overhead 40/30kg

50 Overhead Squats 30/20kg
40 Pull-ulps
30 Shoulder to Overhead 30/20kg

Time Cap: 22 min

Accessory:

D-Ball hold:

Accumulate 5 min @ 30-50kg

*Substitute plate hold

 

Gymnastics:

Skill Development:

 

3 rounds of:

3 x 20 sec on – 20 sec off:

Kip swings

V-tuck ups Video

Kip swings high knees Video sec 5-9

V-ups Video

Technical Focus: Aim to get the movement coming from the midline and not the shoulders in the kip swings.

 

Gymnastic Conditioning:

For time:

3 rounds:

250m Row

12 Unbroken T2B

1-3 Strict RMU

2 rounds of:

500m Row

15-25 Unbroken T2B

4-6 RMU

#FocusoftheDay

Push the pace of the row before going directly into the TTB. 

 

 

Daily Movement Drill:

Use as part of your daily warm-up. 

60-90 seconds of neck flow.

Training 3

CrossFit:

4 rounds for time:

25/20 cal Ski Erg
20 GHD Sit-ups

20m HSW over obstacle (build of plates. Make one that is challenging, but doable for you)

Choose a comfortable sustainable pace. 20min time cap.

 

Weightlifting/Strength:

Clean + Power Jerk + Split Jerk

1. Establish a daily max in the complex.
2. Do five additional sets at 90% but with two cleans.

 

Back Squat

1 rep every 30 seconds for 10 minutes: Pick a heavy but manageable weight.

 

 

Gymnastics:

Skill Development

6 rounds, rest as needed to perform quality reps:

3 Kipping C2B + 3 Paused C2B (2 sec at the top ) butterfly + 3 Kipping C2B

Keep a towel between the legs to make sure you are staying tight in the lower body.

 

Gymnastic Conditioning

25 min EMOM:

Min 1: 1-2 Legless Rope Climb 15ft

Min 2: 8-12 Cal row + 8 -12 C2B

Min 3: 8-12 Cal Row + 5-10 Burpees over the rower

Min 4: 8-12 C2B + 8-12 Cal row

Min 5: Rest

 

Gymnastic Strength/Accessory:

3 x 15 unbroken Hands turned back Push ups.

#FocusoftheDay

Daily Movement Drill:

Use as part of your daily warm-up.

60-90 seconds of neck flow.

 

Training 4

“Training 4/Triathlon Development”

The focus for Training 4 will vary depending on your needs. Some athletes will take today as an active recovery day, to keep the body moving and working at a lower intensity, some athletes may have this day as a complete rest day which is fine.

Other athletes may choose this day as one of the main focuses of the week, this should be the case if you need to develop your aerobic capacity. If you are feeling good and time allows, you can do the session.

 

Run (Ideally performed on a track or machine)

1 x 800m easy pace

2 x 400m hard pace*

1 x 600m easy pace

2 x 300m hard pace*

1 x 400m easy pace

2 x 200m hard pace*

1 x 200m easy pace

2 x 100m hard pace*

*1 min rest between sets.

The Progrm Recovery

The focus of this session is an “easy recovery” to not only improve your movement but to get your body feeling fresh before your next training session begins.

 

18 min EMOM:

Min 1: Wrist flow https://youtu.be/bisnUOmWj0s

Min 2: Anterior shoulder stretch

Min 3: L-sit hold

Min 4: Wall facing handstand hold

Min 5: Hip flow https://youtu.be/W3E_KNs3RvQ

Min 6: Slow air squats

The goal of these sets is to be moving for 40-50 seconds of the minute.

 

Training 5

CrossFit:

In pairs:

For time:

Station 1:

40 cal Ski Erg (Divide as needed)

30 Burpee box jumps, 24in (Divide as needed)

10 Synchro hang squat snatches 50/35 kg – these must be performed unbroken.

 

Station 2:

30 GHD Sit-ups medball passes (Set-up so you face each other and pass the ball. 1 pass = 1 rep)

10 Synchro RMU

 

Station 3:

60 cal Row (Divide as needed)

10 Triple unders (Divide as needed)

20 Synchro hang squat cleans 50/35 kg – these must be performed unbroken.

 

Both pairs work through all stations.

You can choose to go MM, FF or MF pairs

Done as a relay, pair 2 can start once pair 1 finishes station 1.

 

CrossFit:

For time:

MMFF 800m Run

MM 21 Partner DL

MMFF  30 Synchro over worm burpees

FF 21 Partner DL

MMFF  30 Synchro over worm burpees

MM 50 Cal Assault Bike

MMFF  20 Synchro over worm burpees

FF 40 Cal Assault Bike

MMFF  20 Synchro over worm burpees

MMFF 800m Run

 

Weight:

M/M: 200kg

F/F: 150kg

 

Swim:

1 x 400m Swim (Non stop, warm-up)

1 x 200m Just kicking with float

1 x 200m Swim

1 x 200m Just arms, float between legs

5 min Rest

4 x 100m swim, try every: 2 min

5 min Rest

10 x 25 swim, try every: 30 sec

 

Team 2

CrossFit:

(Whole team)

3 rounds for time:

1.5 mile Run

30 Synchro burpee box jump overs 24 inch boxes

Wear a weight vest 20/14lbs

 

CrossFit:

Whole team:

For time:

12 Pegboard climbs (At least 2 each)

12 HSW Obstacle passes (At least 2 each)

24 synchronised C2B (Whole team)

24 synchronised parallette HSPU (Whole team)

48 synchronised DB OHS squats, 1 x 15/10kg (Whole team, must use same arm)

 

 

CrossFit:

(Whole team)

For time:

20 Worm thruster

1 Short rope climb each while others hold the worm

20 Worm push press

1 Short rope climb each while others hold the worm

20 Worm squats

1 Short rope climb each while others hold the worm

20 Worm cleans

1 Short rope climb each while others hold the worm

20 Over worm burpees (Regionals standard)