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02/04/16 Kettlebell Class

ATP Performance Facility – Kettlebell

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Metcon (Weight)

TGU 3/3

Metcon (Weight)

VWC 15:15

25 sets

Metcon (No Measure)

Dbl KB 4rds

Swings-10

FS-8

Pushpress-6

Reverse lunge-4 R/L

02/04/16 Programming


ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

Carry x 4

Speed

Metcon (Weight)

Swings-20:10 12 sets

Load

Clean and Jerk

15 min

Endurance

Metcon (Weight)

4rds

Dbl KB

Swings-10

FS-8

Pushpress-6

02/03/16 Programming


ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

TGU from top x 3

Speed

Metcon (Weight)

KB Snatch 5×10

Load

Deadlift

5-3-3-3-3-5

Deadlift

1×3

Deadlift

1×3

Deadlift

1×3

Deadlift

1×3

Deadlift

1×5

Endurance

Metcon (No Measure)

100m sprints x 10

02/02/16 Kettlebell Class


ATP Performance Facility – Kettlebell

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Metcon (Weight)

TGU 3×3

Metcon (Weight)

Swings-10 EMOM 12min

Metcon (Weight)

Dbl KB

5sets

Cleans-5

Pushpress-5

Metcon (No Measure)

3sets

Goblet squat

Push ups

*as efficient as possible

02/01/16 Programming

ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

TGU 3/3

Speed

Metcon (Weight)

Swing-20:10 sets 12

Load

Back Squat

5×5

* go by feel,competency and the ability to produce force with your legs

Strict Pullup

3x

*based on efficiency

Endurance

Metcon (No Measure)

5rds 40:20

1 arm swing R

1 arm swing L

PVC Lateral jumps

*these are suggested skills based on competency

02/01/16 Programming


ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

Rack carry x 4

Speed

Metcon (Weight)

Dbl Swings-20:10 15 sets

Load

Back Squat

Week 4


40% x 5 reps

Back Squat

50% x 5 reps

Back Squat

60% x 5 reps

Endurance

Metcon (No Measure)

3rds

400m

SPU-10/15

Jump squats-12

Kettlebell


ATP Performance Facility – Kettlebell

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Metcon (No Measure)

TGU 3/3

Metcon (Weight)

Swing 10 sets of 10 reps

Metcon (Weight)

Double KB Clean and Push Press:

10 sets of 5 reps as long as it is supportive to your movement.

Metcon (AMRAP – Reps)

Pull-ups:

keeping the focus on how you produce/transfer/apply force through your body. 3-4 sets

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skill work


ATP Performance Facility – Skill Work

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()

Metcon (Weight)

Time and Distance:

Farmers Carry x4

()

Metcon (No Measure)

Standing on two feet go into a hinge and produce force from your legs and come off the floor with both feet, land with two feet back into a hinge. (JUMP) 10/10

Hang Clean (go by feel!!!!!!!!)

Metcon (No Measure)

Pull-Ups: work on skill with the focus being on how efficient you can produce and transfer the force through your body.

Metcon (No Measure)

60:30 for 10 sets of:

Jump rope, Swing, and Rower.

*these are suggested skills, if any are not appropriate for you at this time please change to something more appropriate.

Oly


ATP Performance Facility – Olympic Lifting

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Snatch

Clean and Jerk (heavy of the day)

01/29/16 Programming


ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

High step carry x 4

Speed

Metcon (Weight)

Snatch-5 R/L

10 sets

rest as needed

Load

Strict Press

50% 1×5

Strict Press

60% 1×4

Strict Press

70% 1×3

Strict Press

75% 1×2

Strict Press

85% 1×1

Strict Press

75% 3×3

Strict Press

65% 2×5

Endurance

Metcon (No Measure)

shuttle runs x 5

100ft