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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

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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

01/27/16 Kettlebell Class


ATP Performance Facility – Kettlebell

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Metcon (Weight)

TGU x 5 R/L

Metcon (Weight)

EMOM 12 min

Swings-15

Metcon (Weight)

15 min

Swing-R/L

Snatch-R/L

FS-R/L

01/27/16 Programming


ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

KB Carry x 4

Speed

Metcon (Weight)

Swings-12 sets 15:15

Load

Deadlift

Week 7: 5 x 1 x 85%

Endurance

Metcon (Time)

3rds

Sleds-200ft 2/1

400m

PU-10/15

01/26/16 Programming


ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

High steps x 4

Speed

Metcon (No Measure)

Dubs

30:15

10 sets

Load

3 Position Clean + Jerk

Every 2:00 for 12:00 (7 total sets):

3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk (after all three cleans)

Begin between 60-70% of 1rm CJ and work to a max for the complex.

Endurance

Metcon (Weight)

5rds

200m

Dbl KB Swings-15

01/25/16 Programming


ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

Rack carry AHAP x 4

* concentrate on stabilization before locomotion

Speed

Metcon (Weight)

Dbl KB

Swings-20:10

10 sets

Load

Back Squat

Week 2
 90%

70% x 3 reps

Back Squat

80% x 3 reps

Back Squat

90% x 3 or more reps

Endurance

Metcon (Weight)

4rds

400m

SPU 5/10

DBL KB FS-12

01/22/16 Programming

ATP Performance Facility – Skill Work

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Time and Distance

Metcon (Weight)

High step carry x 4

Speed

Metcon (No Measure)

Dubs 30:15

10 sets

Load

Strict Press

50% 1×5

Strict Press

60% 1×4

Strict Press

70% 1×3

Strict Press

75% 1×2

Strict Press

80% 1×1

Strict Press

75%3×3

Strict Press

65%2×5

Endurance

Metcon (Weight)

4rds

400m

PU-5/10

KB Strict press-5 R/L