Rest day
Swim options:
300-400m warmup : mixed strokes
100m x 10; rest :45
200m x 5; rest 1 min
300m x 1
400-500 cool down , all Strokes
Thursday, 07.20.23
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Friday, 07.21.23
AM Mono:
Row 1250m at :45 hard / :15 easy
Rest :90
X 5
A. Clean & Jerk : 1.1.1.1 cluster w/ 10 count between reps
to max in <20 minutes
B. Overhead Squats from blocks or j cups
from 1/4 squat depth stand and hold for :5-:10 ; decscend in time up there, as you ascend in weight.
spend 12-15 minutes here
C. Back Squat : 8 x 3 @80-90%
Conditioning:
A. 3 rds for time
6 power Snatch 185/123
12/9 ring muscle ups
24 / cal echo / assault
Track Session:
Rolling 600’s
400m moderate to hard
200m light run
X 6
Rest 3 minutes
400m hard efforts (athletes paces)
100m shuttle walk as rest
X 5
Ending with 800-1200m cool down jog
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Saturday, 07.22.23
Aerobic WU buildout . . .
A. Squat Snatch 3-2-1-3-2-1-3-2-1
60-65-70-65-70-75-70-75-80 %’s
Resting :90 to 2 min max between sets
B. Front Squat – 2RM for the day in <15 min
C. Amrap 3’s
10 heavy WB’s
10 t2b
10 burpees to plate
Rest 2 min
Amrap 6
10 thrusters 115/83
20 ghd sit-ups
40 double unders
Rest 2 min
Amrap 9
10 db hang C&J 50/35’s
15 v ups
50’ db front rack walking lunge
D. E5MOM x 5-6 sets
5 sandbag to shoulder
100’ sb bear hug walk
5-7 belly to wall strict hspu
1 pegboard accent
15/12 cal ski
*work to not exceed 4 minutes per round
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Monday, 07.24.23
WOD UP link will go live this week for folks to migrate over. Come Monday, 7:31, programming will be linked over there
AM mono: c2 bike preferred
Bike work
5 min @70%
5 min at :40 hard / :20 easy
5 min @80%
5 min at :30 hard / :30 easy
5 min @80%
10 min at Z2 HR work (nasal breathing cool down a focus as well)
1st session:
A. Snatch Complex
Squat Snatch + Snatch Balance + :2 halting low hang Squat Snatch + OHS + Hang Squat Snatch :2 pause from where you choose to have your hang position ; to max for the day <20 min
B. Overhead Squat : E2MOM x 8 sets of 2-3 heavy reps at @21X1
C. 5 rds
10 Power Cleans 155/103
15 bar facing burpees
PM:
A. Push Jerk – 5RM + 2×5@90%
B. 5 sets
20/15 Cal bike (echo / assault)
10 box jumps 30/24
5 db devils Press 70/50’s
rest 2 minutes between sets
**target is hard effort bikes, holding on and pushing through. High outputs, but sustainable paces
BECOMPLETE:
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Tuesday, 07.25.23
ONE Long Sesh
A. EMOM x 10
Min 1: Row
Min 2: Burpee
8/8 – 10/10 – 12/12 – 14/14 – 16/16
B. Bench Supersets
Heavy 5 rep Bench + 10 Semi Supinated DB Bench; rest 3 minutes x 5 sets
C. Complex
2-3 Weighted Strict Pullups + 1 legless rope climb + 6-8 Bent over barbell rows
*complete 5 working sets
D. High Output Repeats
250m Ski Erg
350m Row
rest 3 minutes x 6 sets
E. EMOM x 28
Min 1: 100m shuttle farmer carry 70/53’s *modify to fit within the minute where needed
Min 2: 100m Shuttle Heavy SB run
Min 3: 3 Heavy Back Squats *high % work per athlete
Min 4: 2 wall walks + deficit belly to wall Hspu *set up a step up at wall for tougher walk in per athlete. Less ascending , more of just a step up into deficit hspu
F. Ruck Hill intervals (can be done separate session)
:30 power walk
:30 walk
X 30 min
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Wed, 07.26.23
AM Mono : Bike
5 min smooth
3 min :25 building , :35 easy
10 min @80%
5 min @Z2
2 min easy
10 min @85%
5 min flush
WL
A. Squat Clean Thruster + thruster + front squat + shoulder to overhead : E3MOM x 7 sets
Conditioning:
MAP training70%
Amrap 10
5 ring rows (hard as can make it but UB)
10 single leg box squats alt leg to just below parallel
10 banded squat jumps
Rest 4 min
Amrap 10
2 ring muscle ups
6 Russian kb swings
12 Russian twists
Track Session
400m light wstnup,
100m x 10; walk back = rest
*negative splits, increase pace with intervals
Then .
800m run; rest 3 min x 6
*sustainable outputs. Note HR and split time
BECOMPLETE:
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Thursday, 07.27.23
Rest Day
Swim:
300-400m all stroke warmup
4-6 min shoulder stretches
250m , rest 2 min , 500m , rest 3 min – 400m , rest 2 min – 300m , rest 1:30, – 200m rest 1 min – 100m
*targeting hard effort outputs
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Friday, 07.28.23
AM Mono
EMOM x 10
Min 1: :40 Ski
Min 2: :40 Row
*moderate Pace efforts
into,
E2MOM x 10 sets
25/20 cal at harder effort, smooth til the 2 min mark
into,
:40 hard / :20 easy x 10 minutes on rower
WL
A. Squat Snatch Cluster : 2 TnG . 1 . 1
climb to heavy in <15 minutes
then,
1.1 to heavy in 10 mninutes
B. Back Squat 5RM + 2 x 5 @90%
C1. 10 tempo bicycle squats @31X1
C2. 10 db RDl’s @31X1
x 4 sets
D. Seated Bamboo Snatch Grip Strict Press 5 x 5 @21X1
*using bands and weight attached
*if no bamboo bar, use bar with bands with weights still and be cautious of the movement
Gymnastics (add)
25′ HS walk to wall
(-1) Deficit Strict HSPU 2/1″
rest :30 ,
max wall walks in 1 minute
rest 4 minutes x 3 sets
Conditioning
Running clock
5 rds
5 C&J 225/153
5 bbjo 30/24”
Rest 5 min
3 rds
18 cal row
15 c2b pull-ups
12 thrusters 155/103
90 double unders
Into,
10 min echo @80-90%
10 min flush
10 min walk
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Saturday, 07.29.23
post General warmup
Aerobic piece Add
A1. Hang Power Clean : Heavy 5 Rep , TnG Style cycle speed
A2. Ring / Bar Muscle Up : 30-50% of max reps target
A3. Ski Erg : 1 min Hard effort
X 5 ish working sets . Keep in mind athletes muscle up volume
B. For Time
10 rds
10 GHD Situps
10 cal c2 bike
100m Weighted Shuttle Run 80/60
10 cal c2 bike
10 alt hang db c&j 70/50
C. Emom x 16-24
Min 1: pbars walk fwd + back (can use boxes as substitute) – capacity work per athlete
Min 2: sandbag bear hug walk AHAP x :30-:40
Min 3: back rack box step up x 10 alt
Min 4: static holds / levers, planche, skin the cats etc
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Tomorrow and Beyond
Join us on the new platform and the launch of Northern Heights Training
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