2017, wk52 – S&C

,

Overview

Again, this is a big holiday week for most, this means we are taking it easy. One main day of testing the Deadlift, another with some fun C&J work, and then a “Home” session. If you really need more this week do Simple & Sinister, but honestly, I’d rather see you playing a game with your kids or taking the family on a hike and then out for some hot cocoa.

Session 1

W/U – Dynamic

Part A Sets & Reps: 3-4x

  • 5/5 KBS
  • 3/3 Halo
  • 1 Prying Goblet Squat
  • 3 Hip Bridges
  • 5 Push Up
  • 3 Ring Rows
  • 1 Wall Walk

SKILL – Weighted Ring Dip

Sets & Reps: 5-5-5

Notes: Increase difficulty with each set

Superset with Strength warm up sets

STRENGTH – Deadlift, ME

Sets & Reps: 5-5-3-3-1-1-1

Notes: Perform on the 2:00, increasing weight each set.

  • You are working up to a 1-3 rep max FOR THAT DAY. Hopefully, this will be within 100 to 90% of your 1rm. If you PR call it a day, NO MATTER how early in your session it is!
  • If “not feeling it” substitute sets of 3’s for the 1’s and work to a challenging effort.
  • This may be well below 1-3RM, DO NOT get discouraged, just do the work.

CONDITIONING – For Time

  • 800m Run

Then:

  • 5 RFT
  • 10 Push Up
  • 5 Broad Jump

Then:

  • 400m Run

Notes: Compare to 17.12.11 C/I W3 MM1 – Mod

Time / Scaling Guide: 9:00 – 15:00

Session 2

W/U – Dynamic

Part A Sets & Reps: Row 2x (200m easy w/ 100m hard)

Part B Sets & Reps: 2-3x

  • 2-3x
  • 5/5 KBS
  • 20′ Lunge
  • 2/2 Windmill
  • 20′ Crawl

SKILL – Clean & Jerk

Sets & Reps: Death By at 55% of 1RM

Notes: With a continuously running clock perform:

  • 1 Clean & Jerk in the first 1 min
  • 2 Clean & Jerks in the second 1 min
  • 3 Clean & Jerks lbs in the third 1 min…
  • Continuing this for as long as you are able.

STRENGTH – n/a

Sets & Reps:

Notes:

CONDITIONING – For Time

Sets & Reps: 100 Clusters, 95/65lb

  • 100m Run every 2:00

Notes: n/a

Time / Scaling Guide: n/a

Session 3 – Home

W/U – Dynamic

Part A DROM

Part B – 3x

  • 5 Air Squat
  • 5 Push Up
  • 5 Ring Row / Strict Pull Up

Part C – 5:0O

  • TGU, Windmill, or Armbar practice

SKILL – xx

Sets & Reps:

Notes:

STRENGTH – xx

Sets & Reps:

Notes:

CONDITIONING – EMOM

Sets & Reps: 12:00

  • Even Minute:3 KB/DB Clean, 45/30lb
    • 3 KB/DB Thruster, 45/30lb
  • Odd Minute:10 Burpee w/ 1ft Touch

Notes: n/a

Time / Scaling Guide: n/a