The Progrm Elite 2019 Week 14

Training 1

Session #1 Session #2
Weightlifting/Strength:
Conditioning:
Back Squat
1. Build to a 3RM. Keep the reps quick and moving smoothly. For time:
2. Drop down to 80% and perform: Buy in: 2km Row
Every 2 minutes for 20 minutes, 20 sec max cal Assault Bike straight into: 1 BS 10 rounds for time:
Hard pace, heavy lift. If you fail the BS drop by 5% and go again. 5 Strict Pull-ups
At least 20 minutes rest, then begin warming up for the STOH Chipper, this should be done ideally from 10 Push-ups
blocks, if not then rack. 15 Air squats
30 Double-unders
STOH Chipper Cash out: 2km Row
For time: Here try to maintain a steady pace, the first and last 2km row you should maintain the same split. For the
21-15-9 10 rounds, be diciplined on the transitions, they are a part of the workout.
Push press: Males: 60/70/80kg Females: 45/55/60kg
Rest 3 min, then begin:
21-15-9 Gymnastics:
Power jerk: Males: 70/80/90kg Females: 55/60/65kg
Skill Development:
Rest 3 min, then begin:
Workout:
21-15-9
9 min EMOM:
Split jerk: Males: 80/90/100kg Females: 60/65/70kg
Min 1: 20-30 sec Support Hold
The final lift 100/70kg should be no more than 80% of your 1RM spilt jerk. Scale accordingly to finish in the
Min 2: 20-30 sec 1 x Eccentric RMU transition
time cap.
Min 3: 20-30 sec False Grip hang
Time Cap 25 Min.
In the eccentric RMU drill focus on keeping the rings tight against the chest. Use this EMOM as a warm-up
for the workout.
Finisher:
Gymnastic Conditioning:
Dip Drives Video
3 rounds for time:
5 x 3 roughly @90-100% of your 1RM split jerk
7/5 strict RMU
Accumulate 45 sec of hanging L-sit on rings
Today will have been quite hard on the shoulders so make sure to roll them out in the evening and keep
Accessory: them moving.
For quality:
3 x 12 L-sit double KB Press, KB head faces towards the ceiling. Video
#FocusoftheDay Daily Movement Drill:
Week 1/4
8 – 10 One arm sotts press with light KB or DB each arm. Video
It is important you reach full extension of the elbow in the lockout. Also fight agains rotating the body to
make it easier.

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 The Progrm Elite 2019 Week 14
Training 2

Session #1 Session #2
Weightlifting/Strength: CrossFit:
Snatch + Hang Snatch + Overhead Lunge (L+R = 1 Rep) 6 x 3 min on – 3 min off alternating between A and B (18 min work total):
1. Find your daily max in the complex.
2. Do twenty hang snatches for time at 80% of 1. A) 3 min AMRAP:
10 Burpee BJO 24/20in
Below the Knee Snatch Pulls 20 GHD Sit-ups
5 x 3 as heavy as form allows, all with a three second pause in the position below the knees.
It’s very important to keep the chest and chin up as you lower the bar down to the starting position below B) 3 min AMRAP:
the knee. Be sure to stand completely still while counting to three with the lower back flat. 10 SDHP 45/30kg
10 Front squats 45/30kg
CrossFit We want to push the pace through each one of these pieces. The 3 min rest between sets and change in
muscle groups between workouts should allow sufficient recovery to go hard.
A repeated workout from the Fall Series Throwdown WOD 1 Teenage division:
For time:
25 GTOH 35/25kg Accessory:
12 C2B
25 GTOH 35/25kg 3 rounds for quality:
9 C2B 10 – 20 Clapping Push-ups
25 GTOH 35/25kg 20 Bent over rows 45/30kg*
6 C2B 12 Bottom half Pull-ups, fully relax the shoulders at the bottom.
#FocusoftheDay 20 Free standing shoulder taps
This workout fits well here and presents an interesting choice: snatch the weight or clean and jerk. Grip *Make sure the low back is set into the right position. Barbell to the belly button, explosive up, controlled
will obviously be a big factor. Before you enter this workout, have a think about your ability and how you down.
can best attack it.
For those of you wondering, it is the same weight and rep scheme as Randy with 27 C2B added.
The current event record in Randy is 2.17 by Jonne Koski. Daily Movement Drill:
Week 1/4
Accessory: 8-10 One arm sotts press with light KB or DB each arm. Video

Reverse Tabata 8 x 10 sec on – 20 sec off:

Rope hang (alternate top hand)
2 min Rest
Tabata 8 x 20 sec on – 10 sec off:
Plate flips Video

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 The Progrm Elite 2019 Week 14
Training 3

Session #1 Session #2
Weightlifting/Strength:
Gymnastics:
Deadlift
1. Build to a technical heavy set of 10. Gymnastic Skill Development:
2. 3 reps EMOM for 5 minutes @ the 10RM weight. 2 rounds for quality:
1. 10 Seated leg lifts Video
2. 20 sec Top of the pistol hold*
CrossFit: 3. 20 sec Bottom of the pistol hold*
4. 10 alt. Pistols for quality (full hip extension at the top before changing legs)
For time: *First complete one leg, then the other leg, then move on to the 2nd round.
21-15-9
Box jumps 30/24in Gymnastic Conditioning:
Deadlift 140/100kg 9 min AMRAP:
90 sec rest between sets. 30 alternating Pistol squats
The rest obviously allows you to push harder in this piece, choose a DL weight you could fight to go 20 alternating KB Snatches 24/16kg
unbroken on. 1 Rope climb 15ft

Accessory: Accessory:
For quality, divide as needed: For quality:
4 x 8-12 Stiff legged deadlift – good form is extremely important, go as heavy as form allows Video 80 Plate sit-ups Video
2 x 10 Static split squats (each leg) Video 80 Side bends with plate Video
*Split as you like and complete in as few sets as possible.

Daily Movement Drill: Strongman (Optional):

Week 1/4 4 rounds for load:
8-10 One arm sotts press with light KB or DB each arm. Video 20m Heavy Yoke Carry
20m Heavy KB OH Carry
20m Heavy Farmers Carry
2-3 min rest. Each round should be heavy, however the focus is to get through the 60m as quickly as
possible.

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 The Progrm Elite 2019 Week 14
Training 4

“Training 4/Triathlon Development/Active Recovery” Run

The focus for Training 4 will vary depending on your needs. Some athletes will take today as an active Time trial:
recovery day to keep the body moving and working at a lower intensity, some athletes may have this day 5km
as a complete rest day which is fine. We will be introducing a 5km progression over the next period and although you do not have to run a flat
Other athletes may choose this day as one of the main focuses of the week, this should be the case if you out 5km here, it is good to have a baseline time to use for the progressions.
need to develop your aerobic capacity. If you are feeling good and time allows, you can do the session.

The Progrm Recovery

Swim
The focus of this session is an “easy recovery” to not only improve your movement but to get your body
Warm up/Drills: feeling fresh before your next training session begins.
50m Freestyle / 50m Backstroke / 50m Breaststroke / 2 x 100m (25m single arm left, 25m single arm right, 18 min EMOM:
50m full stroke) / 4 x 50m (25m kick on front and 25m kick on back) Min 1: Bear crawl
10 x Tumbleturn practice Min 2: Floor squats Video
Min 3: Alternating straight leg windmills 16/12kg Video
Main set: Min 4: Standing landmines Video
4x 100m 1:1 Work:Rest Min 5: Jefferson curls Video
4x 50m 1:1 Work:Rest Min 6: Kneeling on toes Video
8x 25m 1:1 Work:Rest The goal of these sets is to be moving for 30-45 seconds of the minute.

Swim down:
5 min Easy pace, varying styles

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 The Progrm Elite 2019 Week 14
Training 5

Session #1 Session #2
Weightlifting/Strength: Conditioning (Optional):
Behind the Neck Thruster, from rack Row:
1. Establish a 1RM. 3 x 12 minutes
Make sure if you go to failure you move away from the bar, don’t fight to hold on to it! First 4 min SR 24-26, second 4 min SR 26-28+, third 4 min S SR 22-24
3 minutes rest between sets, goal is to stay at a consistent SR and split.
Power Clean
1. Build to a heavy 10, 7, 5 and 3RM. All sets have to be done unbroken / TnG. Gymnastics:
You don’t have to go to a absolute max on this part. The idea is to practice higher rep TnG sets.
2. 3 min EMOM: 4-5 TnG reps at your 7RM weight. Skill Development:
5 rounds of:
Workout 5 BMU Jump to hollow Video
6 min EMOM: 5 BMU Kip swing Video
10 Double KB Squats + 10 Double KB Front rack lunges 2 x 24/16kg Technical Focus: In the BMU kip swings aim to finish in an angle and not completely horizontal.
*Try to move quickly through the set to have as much rest each round as possible. We had this EMOM a
few months ago, however it was combined with another EMOM, making it even more challenging. So this Gymnastic Conditioning:
time you should be able to push through. For time:
#FocusoftheDay 100-80-60-40-20
unbroken DU
2-4-6-8-10
Finisher BMU
*Maximum 2 attempts at all sets of ub DUs.
For quality: Technical Focus: Keep the legs straight at all times during the double-unders.
50 Good mornings
50 Bent over row Gymnastic Strength
50 Back extensions 3 rounds of 30 sec on – 30 sec off:
*Split as you like. Use between 20-40kg 1. L-sit hold on parallettes
2. Side plank hold L
3. Chinese plank hold
4. Side plank hold R
(12 min total )

Daily Movement Drill:

Week 1/4
8-10 One arm sotts press with light KB or DB each arm. Video

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 The Progrm Elite 2019 Week 14
Training 6

Session #1 Session #2
Weightlifting/Strength:
The Progrm Mash:
Box Squats
As Many Girls As Possible: 1. Build to a 3RM box squat.
Make sure you watch the video and adhere to the same principles – this isn’t an olympic lifting back squat
10 min AMRAP of Kelly: to a box, it is a completely different style. Video
400m Run
30 box jumps 24/20 in
30 Wall balls 20/14lbs 10ft Box Step Ups
1. Build to a heavy 8RM box step up each leg. 24/20in.
5 min rest Use 1 or 2 kettlebells in the goblet or front rack position. When doing the 8RM keep the leg you are using
on the box during the whole time, try not to use the opposite leg to jump/assist.
10 min AMRAP of Mary:
5 HSPU
10 alternating Pistols Prowler Pushes
15 Pull ups Every 3 min x 3: Max effort prowler push.
The distance should be around 40m. You should look to continually move, however it should be a struggle.
5 min rest
Finisher:
10 min AMRAP of Elizebeth meets Amanda: Accumulate 100 abmat sit-ups with a 20/14lbs wallball.
21 Cleans 60/45kg Just maintain the wallball on the chest.
15 Ring Dips
9 Snatches 60/45kg
7 RMU Daily Movement Drill:
Week 1/4
8-10 One arm sotts press with light KB or DB each arm. Video

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