Week 27 Sample WEEK of Full Program:
Sample week JK WO#27-2018 - FULL
I recommend you ease into the volume. Do a little of each section and slowly build up. I have built in de-load weeks about every 4-5 weeks as well.
Currently my focus is met-cons since I’m training for the Games. But most people are focused on the strength part. That’s the part that takes the longest to build, so every off season I recommend a bias on strength work, which consist mostly of Oly work, squats and presses. I like accessory work, but let’s face it, Crossfit comps don’t have accessory work, so while useful, I’m a big believer in just doing the movements you will have to do.
Please let me know if you have any questions
Week of 10-22-17
Welcome to week 27 of the Full Program. Thank you for subscribing!
Week 6 of the Oly program has some subtle changes from last week, including an increase of percentages on the EMOM Sunday and Tuesday. There will be several opportunities too go for some heavy singles. Some of you maybe asking why we do so many hey singles. Training heavy singles is paramount because of its ability to develop technical proficiency, but also in creating a mental and physical toughness. Its is NOT a one rep MAX, those should be done at the end of 8-12 week cycle, which is exactly what we do. Training lifts at 90-95% of your 1RM really gets your body used to heavy weights, thus allowing for faster and smoother technique work at lighter weights. Its a great training tool.
I am super excited to introduce the first week of the new Gymnastics Cycle! Every week we will test a different aspect of muscle fatigue in the three main Gymnastics movement families; HSPUs (HS walks), Pull Ups (CTBs, Bar and Ring MUs) and TTBs.
Open Prep: As we all know, your engine is what will drive your performance in the Open. A strong engine can take you a long way. Having strength and skill will take you the rest of the way. So we will be continuing to spend a lot of time building our engine. It has to be done. Sometimes its not fun, but push you must!
This weeks Hero WOD is a real doozy. Scale if you must. And remember, part of doing hero WODs is the time domain. Long WODs are essential in your training tool bag as well. Again, it must be done.
Its time to get serious folks. If you really want to make the top 200 or beyond, commitment must start now. The next 4 months are critical. Lets do this.
Have a great week of training, and please do not hesitate to ask any questions any time!
“Train hard, practice smart, compete with conviction”- jk
#trusttheprocess
55+ age group weights will be in parenthesis after RX weights
(video WODs using the WETIME app)
Sunday, 10-22-17
Warm Up:
Complete 1 round
Calories on Air Bike:
60 sec hard
30 sec easy
45 sec hard
30 sec easy
30 sec hard
30 sec easy
15 sec hard
30 sec easy
Oly Warm Up:
(Snatch Pull from knees + High hang snatch + Snatch balance) x 4
Strength:
- Snatch EMOM:
- 5 min EMOM: 73% x 1
- 5 min EMOM: 78% x 1
- 5 min EMOM: 83% x 1
- If feeling good, go for a heavy single in 5 attempts or less
- Snatch Pulls: 95% x 2, 105% x 2, 110% x 3 x 2 (3 sets of 2)
- Front Squats - Go for a Heavy Single in 10 mins only
WOD 1: “Six Feet Under”
For Time:
21 Dead Lifts 225/155 (175/115)
21 Burpees over the bar
9 Ring MUs
15 Dead Lifts 225/155
15 Burpees over the bar
15 CTBs
9 Dead Lifts 225/155
9 Burpees over the bar
21 Pull Ups
Rest as needed:
WOD 2: “The Sopranos”
EMOM x 10
Odd: 10 Cal Row w 20lbs Vest
Even: 12 Squats w 20lbs Vest
Monday 10-23-17
Warm up:
- 20 Squats
- 500m Row
- 20 Straight leg sit ups
- 5 Hanging Straight leg raises or Knee raises
- Then 2 Rounds of;
- 5 Hang power cleans + 5 Push Jerks w the bar
Gymnastics: HSPUs
Specific Warm Up:
2 Rounds:
1 Wall Walk
48’ Bear Walk
5 Second HS Hold
5 - 10 Push Ups
5 mins: Practice Upside Down movement of choice from the following list:
- HS Walks up to 24’ x 4
- Freestanding HS Hold for 5-10 seconds
5 mins: Strict HSPUs
TEST: Max Strict HSPUs in 5 mins
-Use deficit if you expect to get more than 30
-Use plates/abmat risers if you expect less than 10
-If using a box, add riser or deficit following same parameters as above.
Oly Warm Up:
(2 Hang Power Clean + 2 Strict Press) x 4, add very light weight each rep
Strength:
- Snatch High-Pull + Hang Snatch (knee) - 70% x 5
- Power Clean + Push Jerk - Find Heavy Single in 15 mins; Then 90% x 1, 93% x 1 (% of todays heavy single)
- Push Press - Go for a Heavy Single in 10 mins only
WOD 1: “Game of Thrones” (A.K.A “Liquid Cocaine”)
5 RFT:
5 Clean & Jerks 155/105 (115/75)
10 CTBs
rest as needed:
WOD 2: “Ballers”
2 RFT:
100’ HS Walk
30 Cal Bike
20 GHDs
Tuesday 10-24-17
Warm Up:
Complete 2 rounds
- 18/12 cal bike
- 10 Medball Cleans
- 7 Good Mornings w bar
- 12 Banded Pull Aparts with 1 second hold at the back
Oly Warm Up:
(Clean Pull from knees + High Hang Power Clean + High Hang Squat Clean) x 4
Strength:
- Clean & Jerk EMOM:
- 5 min EMOM: 73% x 1
- 5 min EMOM: 78% x 1
- 5 min EMOM: 83% x 1, If feeling good, go for a heavy single in 5 attempts or less
- Clean Pulls: 95% x 2, 105% x 2, 110% x 3 x 2 (3 sets of 2)
- Back Squat: 70% x 3, 75% x 3 x 3
WOD 1: “True Blood”
10 min AMRAP:
3 Power Snatch 135/95 (95/65)
9 HSPUs
12 Box Jumps 24/20
rest as needed:
WOD 2: “Crashing”
For Time:
30 GHDs
30 Dead Lifts 135/95 (95/65)
30 cal Bike
20 GHDs
20 Dead Lifts 225/155 (155/105)
20 cal bike
10 GHDs
10 Dead Lifts 315/225 (225/145)
10 cal bike
Wednesday 10-25-17
Warm up:
- 24/18 cal bike
- 20/12 Push Ups
- 40 DUs
- 20 squats
- 20 KB swings
Gymnastics Skill: Pull Ups
Specific Warm Up:
3 Rounds:
5 sec bar hang
3 short kips + 3 long kips
10 ring rows
5 mins:
TEST: Max Strict Pull ups in 5 mins
-Must start from dead hang to chin over the bar, full extension of arms at the bottom of each rep if going for unbroken sets
Scaled options:
-Use plates to stand on to do half pull ups (arms at 90 degrees)
-Use barbell in rack for bar pull ups
Then Practice other gymnastics pulling movement for 5-10 mins
- Ring OR Bar Muscle-Ups
- 3 Rounds:
- 40% of Max Unbroken Muscle-ups
- 30% of Max Unbroken Muscle-ups
- 20% of Max Unbroken Muscle-ups
- *Rest as little as needed between unbroken sets,
- and rest 2:00 between rounds.
- 3 Rounds:
- Kipping or Butterfly Pull-ups/CTBs; 3 big sets
Oly Warm Up:
(2 Hang Power Snatch + 2 OHS + 2 Snatch Balance) x 2 with the bar
Then 5 Snatch Grip Strict Press w bar.
Strength:
- Power Snatch + OHS - Find Heavy Single of this Complex in 20 mins or less, then 90% x 1, 93% x 1; (% of heavy single from today)
- Push Jerks + Split Jerk - 70% x 5
- Snatch Balance - Find Heavy Single in 15 min
WOD 1: “Deadwood”
4 min AMRAP:
36/30 Calorie Row
Then AMRAP of 3 Power Cleans + 3 Front Squats + 3 Push Jerks 135/95 (95/65)
—rest 4 minutes
4 min AMRAP:
30/24 Calorie Row
Then AMRAP of 3 Power Cleans + 3 Front Squats + 3 Push Jerks 155/105 (115/75)
—rest 4 minutes
4 min AMRAP:
24/18 Calorie Row
Then AMRAP of 3 Power Cleans + 3 Front Squats + 3 Push Jerks 185/125 (135/85)
Rest as needed;
WOD 2: “The Left Overs”
For Time:
2000m Bike
Thursday 10-26-17
Active rest day
Optional:
10 min EMOM:
-10/7 Cal Bike at near max effort
GET OUTSIDE and PLAY!
30 mins of Mobility OR 30 mins of ROM WOD
Crossover Symmetry
Friday 10-27-17
#herowod #honorthefallen
#redfriday #webster
Warm up:
- 400m run
- 20 Straight leg sit ups
- 20 Ring Row
- 20 Squats
- 5 Strict press w Bar
- 5 Push Jerks
Gymnastics Skill: TTBs - 12 mins
Specific Warm Up:
(Hollow holds x 10 sec + Bow position hold x 10 sec) x 3
2 Rounds:
10 Toes to Rig (lying down) (https://www.youtube.com/watch?v=5drI1TTVGUA)
10 V-Ups (or tuck ups)
4 Jefferson Curls w barbell (to lengthen hamstrings); stand on box or plate if already very flexible (https://www.youtube.com/watch?v=G8i6N7ysotA)
Then 2 rounds:
3 Strict Knee Raises
3 Strict Parallel Leg Raises
3 Short Kips + 3 Long Kips
5 mins:
TEST: Max TTBs in 5 Mins:
Oly Warm Up:
(Snatch Pull + Power Snatch + OHS + High Hang Snatch) x 2 with bar
Strength:
- Snatch - Find Heavy single in 15 mins, then 75% x 1, 80% x 1, 85% x 1, 90% x 1, 88% x 1, 93% x 1 (% of todays heavy single)
- Clean & Jerk - Find Heavy single in 15 mins, then 75% x 1, 80% x 1, 85% x 1, 90% x 1, 88% x 1, 93% x 1 (% of todays heavy single)
WOD: “Webster”
6 RFT: (30 min cap)
28 Wall Balls
400m run
2 Clean and Jerks 225/155 (155/100)
"Sergeant Sean Webster was born in Charlottesville, Virginia on Nov 10, 1984. Sean joined our Corps in 2003 and served until he ultimately lost his battle with PTSD in 2008. Sgt. Webster endured two different tours in Iraq, one in 2004 and another in 2005. Both tours awarding him a total of two purple hearts, a Navy and Marine Corps achievement medal with a “V” for combat valor and a Combat Action Ribbon. Needless to say Sean was the ideal Marine, sacrificing more than most and showing courage and valor through his time overseas.
After returning from his second tour Sean was placed in the Wounded Warriors BN in order to help recover from the injuries he sustained. Sean loved working out and even after being told not to run and to take it easy he would find himself out on the pavement. His good friend James mentioned how great of a runner he was even after his injuries. Nothing would slow him down. Sean was funny, charismatic, and had that indescribable quality about him that people could not resist. Even his Gunny loved Sean and knew this quality well. His sister Jessica described him as “handsome with a personality that everyone loved”.
Sean was loved by many, his family, nephews and nieces especially, and Marines alike. He was was the kind of guy that could show up in a new city and have friend in 12 hours, that was just his personality. Sean’s sister, after fondly mentioning her little brother as “a pain in” her “arse” remembers Sean most as an uncle. Although being a Marine meant that he could not see them often they loved their uncle Sean unconditionally.
We are honoring a remembering Sean for the man and Marine that he was, and in his friends and families eyes, will always be. Even up until the very end Sean was training the junior Marines around him looking to impart his knowledge and experience before they deployed. He was funny, kind hearted, loved and one hell of a Marine."
Saturday 10-28-17
Rest Day