A) Snatch -
70%x2,
75%x1,
80%x1,
85%x1,
90%x1
B) For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
100-foot Farmer carry (2 - 32/24kg kettlebells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry
3 Muscle-ups
Friday, October 31, 2014
Thursday, October 30, 2014
Friday October 31, 2014
a) Warm up
3 rounds
10-15 ring dips (tempo 2121)
10 strict C2B pullups
30 sec L sit
b) Back Squat
1*8 65%
1*8 70%
1*8 75%
1*8 80%
C) 50 Wallballs 20/14lbs
75 double undrs
50 CTB pullups
75 double unders
50 wallballs
75 double unders
rest 3 mins
D) 2 min AMRAP
Max reps Clean anyway 225/155lbs
3 rounds
10-15 ring dips (tempo 2121)
10 strict C2B pullups
30 sec L sit
b) Back Squat
1*8 65%
1*8 70%
1*8 75%
1*8 80%
C) 50 Wallballs 20/14lbs
75 double undrs
50 CTB pullups
75 double unders
50 wallballs
75 double unders
rest 3 mins
D) 2 min AMRAP
Max reps Clean anyway 225/155lbs
Wednesday, October 29, 2014
Thursday October 30, 2014
Rest day.
Congrats to everyone on their PRs yesterday. Keep it up! And remember PRs don't count unless there's video proof!!
Tuesday, October 28, 2014
Wendesday October 29, 2014
a) Warm up
3 Rounds
15 Chest to Bar Pullups
Max Hand stand holds
b) 20 minutes:
Find a Max Clean
c) 20-15-10-5
Shoulder to Overhead 135lbs
Toes to Bar
Rest 5min
d) 1200m Row
VIDEOS or it didnt happen!! Intstagram your pr's and use #cristiniprogramming
3 Rounds
15 Chest to Bar Pullups
Max Hand stand holds
b) 20 minutes:
Find a Max Clean
c) 20-15-10-5
Shoulder to Overhead 135lbs
Toes to Bar
Rest 5min
d) 1200m Row
VIDEOS or it didnt happen!! Intstagram your pr's and use #cristiniprogramming
Monday, October 27, 2014
Tuesday October 28, 2014
a) Warm Up
ScapJack Crossover syymetry (the reverse side of the CrossOver program)
b) Power Snatch + Snatch -
75%x (1+1) x 4 (% of power snatch)
c) Snatch Balance -
70%x3x2,
75%x3x2,
80%x3
d) 5 Rounds
5 Power Snatch 155/105
5 Muscleups
Rest 2min
rest 5 minutes
e) 6min AMRAP
7 Deadlifts 315/225lbs
5 Strict HSPU
ScapJack Crossover syymetry (the reverse side of the CrossOver program)
b) Power Snatch + Snatch -
75%x (1+1) x 4 (% of power snatch)
c) Snatch Balance -
70%x3x2,
75%x3x2,
80%x3
d) 5 Rounds
5 Power Snatch 155/105
5 Muscleups
Rest 2min
rest 5 minutes
e) 6min AMRAP
7 Deadlifts 315/225lbs
5 Strict HSPU
Sunday, October 26, 2014
Monday October 27, 2014
a) Warm up 3 rounds
10-15 ring dips (tempo 2121)
10 strict C2B pullups
30 sec L sit
b) Back Squat
1x8 65%
1x8 70%
1x6 80%
1x6 85%
c) Push Press
4x10 65%
d) Airdyne or Row
15 Rounds 20 Seconds on 40 seconds Rest for calories
10-15 ring dips (tempo 2121)
10 strict C2B pullups
30 sec L sit
b) Back Squat
1x8 65%
1x8 70%
1x6 80%
1x6 85%
c) Push Press
4x10 65%
d) Airdyne or Row
15 Rounds 20 Seconds on 40 seconds Rest for calories
Friday, October 24, 2014
Satuday October 25, 2014
a) Snatch -
70%x2,
75%x2,
80%x1,
85%x1,
80%x1
b) 50 Front Squats 135/95lbs
60 box jumps 30/24''
60 dips
50 pullups
30 hspus
100 double unders
70%x2,
75%x2,
80%x1,
85%x1,
80%x1
b) 50 Front Squats 135/95lbs
60 box jumps 30/24''
60 dips
50 pullups
30 hspus
100 double unders
Thursday, October 23, 2014
Friday October 24, 2014
a) Warm up
3 rounds
6 strict hspu
40 double unders
16 pistols squats
b) Back Squat
1*8 65%
1*8 70%
1*6 80%
1*6 85%
c) 3 rounds
30 kettlebell swings 32/24kg
20 toes to bar
10 muscle ups
3 rounds
6 strict hspu
40 double unders
16 pistols squats
b) Back Squat
1*8 65%
1*8 70%
1*6 80%
1*6 85%
c) 3 rounds
30 kettlebell swings 32/24kg
20 toes to bar
10 muscle ups
Tuesday, October 21, 2014
Wednesday, October 22, 2014
a) 8min EMOM
7 Butterfly Chest to Bar Pullups
30 second Hand stand hold
b) Clean
5x2 below knee heavier then last week
c) Clean Pull
5x3 5% heavier than last week
d) 4 Rounds
15 Shoulder to Overhead 115/85lbs
30 Wall Balls
-then-
Finish off with 30 Butterfly CTB inlcude time of CTB
Post times/ scores/ weights and even videos of lifts to comments.
7 Butterfly Chest to Bar Pullups
30 second Hand stand hold
b) Clean
5x2 below knee heavier then last week
c) Clean Pull
5x3 5% heavier than last week
d) 4 Rounds
15 Shoulder to Overhead 115/85lbs
30 Wall Balls
-then-
Finish off with 30 Butterfly CTB inlcude time of CTB
Post times/ scores/ weights and even videos of lifts to comments.
Monday, October 20, 2014
Tuesday October 21, 2014
a) Warm up
Crossover Symmetry
b) 1 Power Snatch + 2 Snatch - (% of power snatch)
70-75% x 2 sets
85% x 3
c) Snatch Balance -
65%x3x2,
70%x3,
75%x3x2
d) 4 rounds
10 power cleans 185/115lbs
15 burpee box jump overs 24/20''
20 double unders
rest 3 mins
after final round rest 3 mins then
e) 30 strict HSPU, accumulate in as few sets as possible
Crossover Symmetry
b) 1 Power Snatch + 2 Snatch - (% of power snatch)
70-75% x 2 sets
85% x 3
c) Snatch Balance -
65%x3x2,
70%x3,
75%x3x2
d) 4 rounds
10 power cleans 185/115lbs
15 burpee box jump overs 24/20''
20 double unders
rest 3 mins
after final round rest 3 mins then
e) 30 strict HSPU, accumulate in as few sets as possible
Sunday, October 19, 2014
Monday October 20, 2014
a) Warm up
3 rounds
7 muscle ups
40 double unders
16 pistols squats
b) Back Squat
1*10 60%
1*8 70%
1*8 75%
1*8 80%
c) Jerk
5 x 1 x 85-90%
d) 2 Rounds
Row 1000m
Rest 3min
Row 500m
Rest 2min
post times/ scores/ weights to comments
3 rounds
7 muscle ups
40 double unders
16 pistols squats
b) Back Squat
1*10 60%
1*8 70%
1*8 75%
1*8 80%
c) Jerk
5 x 1 x 85-90%
d) 2 Rounds
Row 1000m
Rest 3min
Row 500m
Rest 2min
post times/ scores/ weights to comments
Friday, October 17, 2014
Saturday October 18, 2014
A)
Snatch - 60%x3, 65%x3, 70%x3, 75%x2, 80%x1 B) 10min cap 50 wall balls (buy-in) 1min rest, then 2 mins of max burpees over bar |
Thursday, October 16, 2014
Friday October 17, 2014
a) 3 rounds
5 muscle ups
40 double unders
15ft handstand walk
b) Back Squat
1x8 65%
1x8 70%
1x6 80%
1x6 85%
c) 50 Burpee to target 6'' above max reach
40 Thrusters 95/65lbs
30 Toes to bar
20 Chest to bar pullups
10 Clean and jerks 185/125
(only 1 bar)
Post your times/ scores/ results to comments
5 muscle ups
40 double unders
15ft handstand walk
b) Back Squat
1x8 65%
1x8 70%
1x6 80%
1x6 85%
c) 50 Burpee to target 6'' above max reach
40 Thrusters 95/65lbs
30 Toes to bar
20 Chest to bar pullups
10 Clean and jerks 185/125
(only 1 bar)
Post your times/ scores/ results to comments
Wednesday, October 15, 2014
Thursday October 16, 2014
Warm up
15 min EMOM
30 sec Lsit
8 Hamstring Extensions
Strict dips 8-10 Tempo 20x2
Clean
5x2 below knee + 1 full clean
heavier then last week
Clean Pull 5x3
10-20% above 1RM heavier than last week
TEMPO EXPLAINED
If you see something like 3030 or 40x0 or 20x2
The First Number – The first number refers to the lowering (eccentric) phase of the lift. Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat. (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)
The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending. In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent. If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.
The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift. Yes, I am aware that X is not a number. The X signifies that the athlete should EXPLODE the weight up as quickly as possible. In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can. If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.
The Fourth Number – The fourth number refers to how long you should pause at the top of the lift. Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.
15 min EMOM
30 sec Lsit
8 Hamstring Extensions
Strict dips 8-10 Tempo 20x2
Clean
5x2 below knee + 1 full clean
heavier then last week
Clean Pull 5x3
10-20% above 1RM heavier than last week
TEMPO EXPLAINED
If you see something like 3030 or 40x0 or 20x2
The First Number – The first number refers to the lowering (eccentric) phase of the lift. Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat. (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)
The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending. In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent. If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.
The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift. Yes, I am aware that X is not a number. The X signifies that the athlete should EXPLODE the weight up as quickly as possible. In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can. If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.
The Fourth Number – The fourth number refers to how long you should pause at the top of the lift. Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.
Tuesday, October 14, 2014
Wednesday October 15, 2014
a) 1 Power Snatch + 2 full Snatch -
75% x 3 (% of power snatch)
80% x 2
b) Snatch Balance - (based of squat snatch)
60% 3x2,
65% 3x2
70% 3x2
c) Snatch Deadlift -
100%x7x2,
100%x5x3
d) Amanda
9-7-5
Muscle ups
Squat Snatch 135/95lbs
rest 5 minutes
e) Amanda
9-7-5
Muscle Ups
Squat snatches 135/95lbs
75% x 3 (% of power snatch)
80% x 2
b) Snatch Balance - (based of squat snatch)
60% 3x2,
65% 3x2
70% 3x2
c) Snatch Deadlift -
100%x7x2,
100%x5x3
d) Amanda
9-7-5
Muscle ups
Squat Snatch 135/95lbs
rest 5 minutes
e) Amanda
9-7-5
Muscle Ups
Squat snatches 135/95lbs
Monday, October 13, 2014
Tuesday October 14, 2014
Great work last week everyone! Percentages are going to keep moving up and hopefully you guys will adjust to the amount of volume needed for full performance based programming! Just so you know we will be working most parts of programming based on 4 week cycles. Certain aspects of the programming will be longer then 4 weeks.
Please continue to post your times and scores to the comments. Your feed back helps us determine wether or not to up percentages, increase amount of volume etc.
Also in terms of time management, you should be able to get this programming done in just over an hour. If you need, keep a handheld timer running, rest 2 minutes between sets so you dont waste too much time. Some days will take longer, but for the most part an hour and a half should be more then enough time.
a)Warm up
3 rounds not for time
6-8 muscle ups
50 double unders
16 pistols squats
b) Back Squat
1x8 65%
1x8 70%
1x6 80%
1x6 85%
c) Jerk
5 x 1 x 80%
d) Row 300m
Rest 1 minute
Complete as many rounds until you can not hit 300m in 1minute
Please continue to post your times and scores to the comments. Your feed back helps us determine wether or not to up percentages, increase amount of volume etc.
Also in terms of time management, you should be able to get this programming done in just over an hour. If you need, keep a handheld timer running, rest 2 minutes between sets so you dont waste too much time. Some days will take longer, but for the most part an hour and a half should be more then enough time.
a)Warm up
3 rounds not for time
6-8 muscle ups
50 double unders
16 pistols squats
b) Back Squat
1x8 65%
1x8 70%
1x6 80%
1x6 85%
c) Jerk
5 x 1 x 80%
d) Row 300m
Rest 1 minute
Complete as many rounds until you can not hit 300m in 1minute
Friday, October 10, 2014
Saturday October 11, 2014
A) 8min cap
25 Handstand push-ups (buy-in)
remaining time,
10 Overhead squats @ 65/95
15 Box jump overs @ 20″/24″
10 Overhead squats @ 95/135
15 Box jump overs @ 20″/24″
10 Overhead squats @ 115/155
15 Box jump overs @ 20″/24″
10 Overhead squats @ 135/185
15 Box jump overs @ 20″/24″
For time.
1min rest, then
max reps Deadlift 315/225lbs
B) Snatch Push Press - 65%x5x2, 70%x5x2
C) EMOM 15mins
Weighted Ring Dips 5 reps
Strict Chest to bar pullups 8
30 Sec L-sit hold
25 Handstand push-ups (buy-in)
remaining time,
10 Overhead squats @ 65/95
15 Box jump overs @ 20″/24″
10 Overhead squats @ 95/135
15 Box jump overs @ 20″/24″
10 Overhead squats @ 115/155
15 Box jump overs @ 20″/24″
10 Overhead squats @ 135/185
15 Box jump overs @ 20″/24″
For time.
1min rest, then
max reps Deadlift 315/225lbs
B) Snatch Push Press - 65%x5x2, 70%x5x2
C) EMOM 15mins
Weighted Ring Dips 5 reps
Strict Chest to bar pullups 8
30 Sec L-sit hold
Thursday, October 9, 2014
Friday October 10, 2014
a) Warm up
3 rounds
4-7 muscle ups
40 double unders
15' HSW
b) 3-Position Snatch -
60%x1x2,
65%x1x2
c) Snatch Pull - 85%x5x4
d) Back Squat
1*10 60%
1*8 65%
1*8 70%
1*8 75%
e) 4 rounds
Row 400m / Airdyne 30cals
5 power Cleans 205/140lbs
12 toes to bar
rest 3 mins
3 rounds
4-7 muscle ups
40 double unders
15' HSW
b) 3-Position Snatch -
60%x1x2,
65%x1x2
c) Snatch Pull - 85%x5x4
d) Back Squat
1*10 60%
1*8 65%
1*8 70%
1*8 75%
e) 4 rounds
Row 400m / Airdyne 30cals
5 power Cleans 205/140lbs
12 toes to bar
rest 3 mins
Wednesday, October 8, 2014
Thursday October 9, 2014
Today is a rest day.
Feel free to do some active recovery by rowing / running / air dyne
Spend time mobilizing your body.
Get a massage or some sort of therapy session if possible.
Tuesday, October 7, 2014
Wednesday October 8, 2014
A) Warmup
Emom 8 mins alternating
7 Chest to Bar Pullups
30 second Hand stand hold
B) Clean 5x2 below knee hang clean+ 1 full clean
C) Clean Pull 5x3 10-20% above 1RM
D) WOD
5 min amrap
10 Deadlift 275/195lbs
20 Pistols
Then
rest 1 minute
1minute AMRAP Muscleups
Post loads/times/reps to comments
Monday, October 6, 2014
Tuesday, October 7, 2014
Warm up with class
Warm up shoulders with CrossOver Symmetry
A) 1 Power Snatch + 2 Squat Snatch - x 4
75% of power snatch
B) Snatch Balance -
60%x3x4
https://www.youtube.com/watch?v=idyhuDgmpuU
C) 24 min EMOM
6 Strict HSPU
15 box jumps overs 24/20''
40 double unders
Post Scores to comments
Warm up shoulders with CrossOver Symmetry
A) 1 Power Snatch + 2 Squat Snatch - x 4
75% of power snatch
B) Snatch Balance -
60%x3x4
https://www.youtube.com/watch?v=idyhuDgmpuU
C) 24 min EMOM
6 Strict HSPU
15 box jumps overs 24/20''
40 double unders
Post Scores to comments
Sunday, October 5, 2014
Monday October 6, 2014
Day 1 of Cristini Programming
Warm up
3rds not for time
5-7 muscle ups
40 double unders
12 pistol squats alt.
Backsquat
1x10@60%
1x8@70%
1x6@75%
1x4@80%
Jerk
5x5 @70%
Row 8x500m rest 1:1 (if it takes you 1:25, rest 1:25)
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