6 Week Training Program 12-2-09

6 week training programming – Focus: Developing basic strength Sunday Monday Tuesday Wednesday Week 1 (11/29) Week 2 (12/6) Week 3 (12/13) Week 4 (12/20) Week 5 (12/27) Week 6 (1/3)

OFF

OFF

OFF

20 min AMRAP 15 min AMRAP 12 min AMRAP 15 min AMRAP 20 min AMRAP

Fixed STR 3x10 reps Fixed STR 3x8 Fixed STR 3x6 Fixed STR 3x4 Fixed STR 3x10

Monostructural Aerobic Workout Monostructural Aerobic Workout Monostructural Aerobic Workout Monostructural Aerobic Workout Monostructural Aerobic Workout

task priority met-con task priority task priority met-con task priority task priority met-con task priority

Thursday Friday Fixed STR 3x5 reps Fixed STR 3x5 reps Fixed STR 3x5 Fixed STR 5x3 Fixed STR 5x3 Fixed STR 3x5

Saturday

OFF

Hero WOD

OFF

Variable Benchmark Variable Benchmark Variable Benchmark Variable Benchmark Variable Benchmark

OFF OFF OFF OFF

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)