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Physical Program
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2019
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Mar 18-24
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Hey Guys,
Putting in 19.4, and 19.5 in on Monday’s for everyone to either take their first crack at, or re-do it. Hope you guys are having fun with the open. My suggestions for 19.4-
Snatches: I would power snatch these (only slight power) if this isn’t very light for you. The muscle snatch will pull on your lower back and you will fatigue the hip energy and pulling by not power snatching. Keep them unbroken or 6-4 with no more than :03 rest.
Burpees- You can now step up this year, which is a throwback. I would find your rhythm with these again, it’ll help with shoulder fatigue and keeping your heart rate down.
Be steady and smooth on the Part A, do not blow yourself out, but do not pace this too much.
BMU- We do a lot of BMU, especially in volume. The smart thing to do here for most people will be 4-3-3 from the start, making sure to hold yourself to a specific rest time on the clock. This will help you in the final round of BMU if you get there.
Burpees- Recover and keep moving here in rounds 1 and 2 of Part B, round 3- Send it.
-Josh
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19.4 OPTIONAL for Military (if you’d like to try)
Run
4 sets
800 run
400 walk
Rest 5 min
Run 1 mile
Then-
5 rds
1k bike
10 strict ttb
60 foot sled push moderate weight
Then-
2 sets
Max push up
Max sit-ups with break
Rest as needed
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19.4 Re-Do or First crack. If you are satisfied with your score, don’t worry about going again and just do the pieces below. If you are going to do 19.4, then Skip the 8 sets piece.
8 sets
20 cal bike
15 burpees to a target 6″
30 double unders
10 strict hspu 4″/2″ deficit
Rest 2 min
3 sets not for time
10 ghr with band
20 reverse hypers
Then, building up to heavy double-
2 jerks on the min for 8 min
Then-
5 rds
4 hang squat clean 205/145
4 muscle ups (ring)
Rest 4 min
4 min amrap
8 ground to over head 155/105
8 ctb pull ups
Then-
Power snatch
6×3 all sets at 80%
Snatch Speed pulls
4×3 at 90%
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19.4
Scaled Version-
12 Min Cap:
3 rounds of
10 Snatches 65/45
12 bar facing burpees
Rest 3 minutes
3 rounds of
10 pull ups
12 bar facing burpees
You should burn this whole metcon down. If you are doing it as a quick workout, and not because you have to scale, Unbroken and fast as can be.
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Front squat
5×5 @ 77-80%
12 min amrap
10 front squat 155#/105#
15 burpee box jump overs 24”/20″
Strict pull up
Slam ball 50#/30#
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Swim
100 swim easy
100 kick
3 sets
3×100 meter on 1:30
Rest 1:30 between sets
100 kick
100 breath every 3 strokes
4×25 no breath on the min
Power clean and jerk
6×3 (rest 2 min between)
Building to triple
10 min on the min
30 double unders Zeus rope (or 45 regular DU)
10 thrusters 95#/65#
These are both performed in the same minute
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EMOM 24:
1. 15 Goblet Squats
2. 10 Broad Jumps
3. 10 Single Arm Strict Press (5/arm)
4. 15 V-Ups
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Swim
Warm up
10×100 on 2 min
Main
3 sets
300 rest 10 sec
200 rear 10 sec
4×25 on 45 sec
Rest 2 min between sets
Then-
Tread water for 8 min
Then-
Power clean 6×3 all working sets above 80%
Then-
21-15-9
135/95 power clean
Dips ring/bar which ever you have
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5 sets new set every 5 min
30 cal row
20 ttb
10 wall walks
Snatch
6×3
80% across (:02 pause at the top of each rep)
Run
3 sets
100m sprint +400 meter jog
100m sprint + 300 meter jog
100m sprint +200 meter jog
100m sprint + 100 meter jog
100m sprint
Rest 4 min between sets
Finisher-
100 ttb for time every time you come off 10 burpees
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Warm up
4 Minute Amrap
10 Push ups
100 m run
For time:
1000m Row (1200 m run sub)
20 Burpees over erg (Burpees sub)
500m Row (600m Run sub)
10 Burpees Over Erg
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Rest Day
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3 rds
30 cal bike
10 bench 225/155
Rest 5 min then start-
150′ hsw
30 muscle ups
150′ hsw
Rest 5 min then start
3 rds
25 cal row
10 front squat 225/155
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Rest Day
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Run
8 sets:
200 meters
rest 1 min between
Then-
10 rds
250 meter row
50’ walking lunge holding 75#/55# dB in front rack just one
Deadlift
3×10 @ 70%
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Back squats
8×3 building to triple
3 rds
40 ghd
20 db snatch 100#/70#
Rest 20 minutes and then
10 rds
20 cal bike
Rest 1 min between sets
Rest as needed and then-
4 sets not for time
15 ghr
15 weighted dips
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Running intervals-
Take your 5k time, find your average mile time, and subtract 10 seconds from it.
Then-
Run 1000m at new mile pace
walk 200 m
Run 800m at new mile pace
walk 200 m
Run 600m at new mile pace
walk 200 m
Run 400m at new mile pace
walk 200 m
Run 200 m at new mile pace
walk 200 m
Run 100m all out
walk 400m
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Bench press
4×10 @ 80%
Incline dumbbell bench
3×15 go lighter here and go for speed
30 min on min
1 min 20 wall ball (20/14#)
2nd min 6 wall walks
3rd min 6 sand bag cleans 150#/100#
For time
30 man makers for time 55#/40#
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Clean plus front squat use 75%of clean
1+4
2+3
3+2
4+1
5+0x2
On the 1:30
Jerks
8×2 work to about 85% and then stay there for the last 3 sets
4 sets not for time
5 Weighted pull ups
10 reverse hypers
15 lat pull downs
Finisher-
4×8
Dead stop deads with clean grip @110% of clean
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Deadlift-
Build to a heavy set of 5.
Then drop sets-
4 x 5 at 75% of five. Rest 2-3 Mimnutes between sets.
If you do not have a barbell, use KB or DB and accumulate 50 RDL at a 3 second down, 2 second hold, 1 second up tempo.
Metcon (Chipper)
50 sit ups
50 push ups
100 air squats
100 mountain climbers
50 KBS
50 V-Ups
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Rest Day
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Rest Day
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Rest Day
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