The Progrm Elite 2019 Week 16

Training 1

Session #1 Session #2
Weightlifting/Strength: CrossFit:
Push Press 3 rounds for time of:
1. Find your daily 3RM. 40/30 cal Row
2. Drop down to 80-90% and perform 3 x 3. 20/15 strict HSPU
Make sure the midline is tight, avoid overarching your lower back. Keep the bar path straight especially in 40/30 cal Ski
the initiation of the dip. 20/15 strict Pull-ups
Choose a steady pace on the machines, maintain form on the strict gymnastic work, try to go in as few
Split Jerk sets as possible.
1. Find your daily 3RM (can be done from blocks). #FocusoftheDay
2. 10 singles @ 90% with a 5 second pause in the split on each rep. If you move around, the rep doesn’t
count.

Squat Cleans from blocks Video

Gymnastics:
1. Find today’s technical heavy single. Skill Development:
2. Drop down to 80-90% for 10 more singles, aim to go every minute. 9 min EMOM:
The focus here should be on the timing and getting a nice bounce out of the “hole”. Stop building if the Min 1: 20-30 sec Support Hold Video
technique starts to break down. Min 2: 20-30 sec 1 x Eccentric RMU
Min 3: 20-30 sec False Grip hang
In the eccentric RMU drill focus on keeping the rings tight against the chest. Use this EMOM as a warm-up
for the workout.
Accessory:
3 rounds for quality: Gymnastic Conditioning:
4-8 Glute ham raises 8 rounds of:
6-8 Good mornings 20m Heavy prowler push
10 Stiff leg deadlift with empty bar 14 Alternating pistols
2-5 sRMU
Rest the amount of time it took you to do 1 round. (work : rest 1:1)
Daily Movement Drill: The idea of the workout is to push the intensity on the prowler and then go straight into the gymnastics.
Week 3/4 Choose a weight you can move continuously for 20m, but it is still hard. The first couple of rounds will be
8-10 One arm sotts press with light KB or DB each arm. Video “easy” but the goal is to maintain consistency and not drop in a big percentage of performance.
If possible add a short pause (1-2 sec) on the top of each rep this week.
It is important you reach full extension of the elbow in the lockout. Also fight agains rotating the body and
internally rotate the shoulder.

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 The Progrm Elite 2019 Week 16

Training 2

A bit lower volume today, but that only means full intensity! Especially on the conditioning part in session Session #2
2.
Conditioning:
Session #1 E4MOM x 6
15/10 cal AB
8 complete Box jump overs 20in (use a soft box)
Weightlifting/Strength: All out efforts! Goal should be to finish around 60 sec each round, giving you 3 min rest. The DL/squat
Bench Press workout this morning will obviously make it a bit more challenging.
1. Find today’s heavy single with a 2 sec pause at the chest.
2. 5 more singles at the same weight without the pause.
Gymnastics:
Back Squat + Deadlift Gymnastic Conditioning:
Drop to 50% of your most recent 1RM back squat and deadlift (use 2 bars) and perform a 1-10 for time. 10 min AMRAP:
2 Pegboard ascents
All sets must be unbroken. 10/8 Clapping push-ups

This workout was a challenge for most of us last week, however it is very important couplet of movements Gymnastic Strength Development:
that we need to be good at executing under fatigue and have the resilience to perform. It is 20% lighter 16 min EMOM:
than last week, which allows us to move quicker. Make sure to warm up well. Min 1: 20-30 sec Bottom of ring dip hold
#FocusoftheDay Min 2: 20-30 Hollow rocks
Min 3: 20-30 sec Chin over bar hold
Min 4: 20-30 Arch rocks
Accessory:
DB shoulder circuit, repeated from last week: Daily Movement Drill:
2 rounds: 8-10 One arm sotts press with light KB or DB each arm. Video
8-12 DB Chest flies
8-12 DB Reverse flies
8-12 DB Lateral raises
8-12 DB Cuban rotations

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 The Progrm Elite 2019 Week 16

Training 3

Session #1 Session #2
Weightlifting/Strength: CrossFit:
Power Clean + Power Jerk All the DBs:
1. 5 x 3 of 1 power clean + 1 power jerk * Use roughly 80% of your 1RM power clean and power jerk. Sets 1 min on – 1 min off for 1 round through:
should be heavy, but you should also maintain good technique. 1. Alternating DB Power Snatch
Rest at least 90 sec between sets. 2. DB goblet Lunges (alternating and stationary)
*Has to be done unbroken, meaning you do 1 power clean + 1 power jerk directly into another power clean 3. DB OHS (alternating single arm)
without dropping the bar after the jerk. 4. DB alternating STOH
5. DB Thrusters
Workout: 6. DB DL
5 rounds for time: 7. DB Cluster
9 Deadlifts 8. DB Hang squat cleans
5 Power cleans 9. Man Makers Video
3 STOH 10. Devils Press Video
60/45kg 22.5/15kg
*1 – 4 = 1 x DB. 5 – 10 = 2 x DBs.
Score = total number of reps.
Accessory:
Double Arm Dumbbell Overhead Squat Repeated from last week, don’t look to add load, but look to
improve quality. Strongman:
1. Build to a heavy 1RM. 12 min EMOM for load:
2. Drop down in weight and perform 3 x 5 reps with focus on good form. Min 1: 10m Heavy Yolk carry
If your mobility prevents you from doing double DB OHS, build to a heavy single arm each side Min 2: 10m Heavy Farmers carry
instead. Repeated from last week.
#FocusoftheDay
Daily Movement Drill:
8-10 One arm sotts press with light KB or DB each arm. Video

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 The Progrm Elite 2019 Week 16

Training 4

“Training 4/Triathlon Development/Active Recovery” Run

The focus for Training 4 will vary depending on your needs. Some athletes will take today as an active Warm up/Drills:
recovery day to keep the body moving and working at a lower intensity, some athletes may have this day 400m Easy jog
as a complete rest day which is fine. 50m High knees
Other athletes may choose this day as one of the main focuses of the week, this should be the case if you 50m Bum kicks
need to develop your aerobic capacity. If you are feeling good and time allows, you can do the session. 40 Standing pose drill (total, 20 each leg) Video (focus on pulling with the hamstring)

Main set:
Swim 12 × 400m
100m easy jog between sets (2RPE)
Warm up/Drills: For the 400m you should be able to hold a higher intensity than weeks 800m. For example if you were
50m Freestyle / 50m Backstroke / 50m Breaststroke / 2 x 100m (25m single arm left, 25m single arm right, running the 800m splits at 3 Min, look to run the 400m splits at 1.20 roughly 10% quicker.
50m full stroke) / 4 x 50m (25m kick on front and 25m kick on back)
10 x Tumbleturn practice

Main set: The Progrm Recovery

3 x 400m The focus of this session is an “easy recovery” to not only improve your movement but to get your body
2 min rest between sets feeling fresh before your next training session begins.
If you have fins use them in the 1st and 3rd set. In the 2nd set no assistance. 18 min EMOM:
Min 1: Wrist Flow Video
Swim down: Min 2: Hand together hang
5 min Easy pace, varying styles Min 3: C2 Press to handstand Video
Min 4: Anterior and posterior shoulder rotations Video
Min 5: Kneeling position hold Video
Min 6: Sumo width air squats
The goal of these sets is to be moving for 40-50 seconds of the minute.

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 The Progrm Elite 2019 Week 16

Training 5

Session #1 Session #2
Weightlifting/Strength: Conditioning:
Snatch Brick session:
1. Find you daily max in singles. Bike Warm up 20 min:
This daily max does not have to be a life time PR, it is a weight that you can achieve every time and 7 min at 6 RPE (Easy gears)
remain technically sound. In this session look for no misses and go as heavy as that allows. IF your feeling 8 min at 7 RPE (Medium gears)
good you can build, if not then move on to the percentage work. 5 min as 30 sec max/ 30 sec easy

2. For quality: Run

2 @ 90%, 4 @ 80%, 6 @ 70%. Run 20 min at a steady 8 RPE. Shouldn’t be possible to talk easily.
Drop and go reps. 10-20 seconds between reps, 90 seconds between sets.
Bike
Snatch Deadlift Bike 20 min going as hard as you can hold.
1. 5 x 3 @ 100-110% of 1.
Slow and controlled up, slow and controlled down. Warm-down
#FocusoftheDay 5 min easy 6/10 run.
This piece is ideally done on a turbo trainer or BikeErg however it can be done on an Assault Bike as well.
CrossFit:
5 rounds for time:
5 parallette HSPU Gymnastics:
10 C2B pull-ups Skill Development:
20/15 cal Row 6 min EMOM:
5 @50% /4 @60% /3 @70% /2 @80% /1 @90% snatches of today’s 1RM. Min 1: 20-30 Wrist push-ups
*Increasing weight, decreasing reps. (First round do 5 snatches, second round 4 snatches etc.) Min 2: 45 sec Wall facing handstand hold
The aim should be to keep the line of the HS during all movements as straight as possible.

Accessory: Gymnastic Conditioning:

4 rounds for quality:
3 rounds for quality: 2-5 Wall facing sHSPU directly into 15-20m HSW off the wall (Over obstacle if possible)
20-30 sec German hang 5 RMU
20 Cuban Rotations with light fractional plates 3-5 Strict ring dips with a 4 sec hold at the bottom of each position
90 sec Rest
Your shoulder will be fatigued and overloaded with the sRDips, but still aim to elevate the scapula when
walking in the HS.

Daily Movement Drill:

8-10 One arm sotts press with light KB or DB each arm. Video

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 The Progrm Elite 2019 Week 16

Training 6

Session #1 Session #2
The Progrm Mash: Weightlifting/Strength:
The Unbroken Bottom up Overhead Squat
Min 0 – 6 1. Build to a 1RM bottom up overhead squat.
100 unbroken DU* 2. Every 40 sec x 10: 1 rep 80% of todays 1RM.
20/15 cal Ski Erg
20 BMU Same protocol as bottom up back squat: Bottom up squat
It is important you fight for good positioning. It can be hard with the bottom up overhead squat to find the
Min 6 – 12 right position in the start. So take your time in the set-up, feel the positioning out and then drive the lift.
100 unbroken DU* Here is a great example from Lu Xiaojun – take a few minutes to watch before beginning the session:
20/15 cal Assault Bike Video
20 Thrusters 60/45kg
Good Morning
Min 12 – 18 3 x 8 At heaviest weight with good form.
100 unbroken DU*
20/15 cal /200m Run Pull/Push-up
20 Snatch 60/45kg 3 x 8 Pull-ups at heaviest weight.
Directly after each set perform max rep push-ups.
Min 18 – 24
100 unbroken DU* Reverse flies
20/15 cal Row 10 x 10 Reverse flies at comfortable, but challenging weight.
20 Burpees over rower

At minute 24 begin:
100 unbroken DU*
Daily Movement Drill:
20/15 cal Ski Erg 8-10 One arm sotts press with light KB or DB each arm. Video
20 BMU
20/15 cal Assault Bike
20 Thrusters 60/45kg
20/15 cal /200m Run
20 Snatch 60/45kg
20/15 cal Row
20 Burpees over rower
*90 second time cap for the 100 ub DU. The time cap on each section is 5 min meaning that you should
always have 1 Min rest before beginning the next part.

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