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    6 Week Training Program 12-2-09

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    srudnits453
    This 6-week training program focuses on developing basic strength. Each week includes fixed strength training on Mondays and Thursdays with decreasing reps across the weeks. Tuesdays and Wednesdays include monostructural aerobic workouts and metcons of less than 20 minutes. Saturdays include benchmark workouts that can optionally be done on Fridays. Sundays include an AMRAP workout chosen based on the previous Saturday's programming.

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    6 Week Training Program 12-2-09

    Uploaded by

    srudnits453
    36 views1 page
    This 6-week training program focuses on developing basic strength. Each week includes fixed strength training on Mondays and Thursdays with decreasing reps across the weeks. Tuesdays and Wednesdays include monostructural aerobic workouts and metcons of less than 20 minutes. Saturdays include benchmark workouts that can optionally be done on Fridays. Sundays include an AMRAP workout chosen based on the previous Saturday's programming.

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    6 week Training Program 12-2-09 through 1-9-10

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    This 6-week training program focuses on developing basic strength. Each week includes fixed strength training on Mondays and Thursdays with decreasing reps across the weeks. Tuesdays and Wednesdays include monostructural aerobic workouts and metcons of less than 20 minutes. Saturdays include benchmark workouts that can optionally be done on Fridays. Sundays include an AMRAP workout chosen based on the previous Saturday's programming.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    36 views1 page

    6 Week Training Program 12-2-09

    Uploaded by

    srudnits453
    This 6-week training program focuses on developing basic strength. Each week includes fixed strength training on Mondays and Thursdays with decreasing reps across the weeks. Tuesdays and Wednesdays include monostructural aerobic workouts and metcons of less than 20 minutes. Saturdays include benchmark workouts that can optionally be done on Fridays. Sundays include an AMRAP workout chosen based on the previous Saturday's programming.

    Copyright:

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    6 week training programming – Focus: Developing basic strength

    Sunday Monday Tuesday Wednesday Thursday Friday Saturday

    Week 1 OFF OFF OFF task priority Fixed STR OFF Hero WOD
    (11/29) met-con 3x5 reps
    Week 2 20 min Fixed STR Monostructural task priority Fixed STR OFF Variable
    (12/6) AMRAP 3x10 reps Aerobic Workout 3x5 reps Benchmark
    Week 3 15 min Fixed STR Monostructural task priority Fixed STR OFF Variable
    (12/13) AMRAP 3x8 Aerobic Workout met-con 3x5 Benchmark
    Week 4 12 min Fixed STR Monostructural task priority Fixed STR OFF Variable
    (12/20) AMRAP 3x6 Aerobic Workout 5x3 Benchmark
    Week 5 15 min Fixed STR Monostructural task priority Fixed STR OFF Variable
    (12/27) AMRAP 3x4 Aerobic Workout met-con 5x3 Benchmark
    Week 6 20 min Fixed STR Monostructural task priority Fixed STR OFF Variable
    (1/3) AMRAP 3x10 Aerobic Workout 3x5 Benchmark

    Sunday
    • AMRAP is variable and should be chosen based on Saturday’s programming.

    Monday
    • Strength – work up to 3 working sets across of each movement. Front squat, Barbell
    lunge, Bench Press, weighted pull-up (rev rep scheme for me)
    Tuesday
    • Choose from the following – run 5k, 4x800m run, row 5k, hill sprints, 6x400m run,
    practice jump rope with a running clock for 30 mins (monostructural aerobic workout)
    Wednesday
    • Vary volume weekly, incorporate weak skills, choose movements that were not in
    Sunday’s AMRAP. Keep workouts to 20 mins or less
    Thursday
    • Strength - Weeks 1 through 3 work up to 3 sets of 5 across. Weeks 4 through 6 work up
    to 5 sets of 3 across. Back squat, Shoulder Press, Deadlift.
    Friday
    • OFF

    Saturday
    • Choose from Diane, Fran, Elizabeth, Grace, Helen, Jackie (can also be done on Friday or
    not at all, add to second cycle)

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