The Progrm Elite 2019 Week 11 / 19.

4
Training 1

Session #1 Session #2
19.3 Repeat / CrossFit:
Conditioning
Optional repeat of Open Workout 19.3. Make sure if you are going to repeat then you have watched
our strategy videos and you know how you can approach the workout differently compared to the first Row
time to optimise your score. 2 rounds (5km total):
250m – 500m – 1000m – 500m – 250m
Rest 1 minute between efforts.
Weightlifting/Strength: 10 min rest between rounds/sets.
Choose a sustainable but challenging pace for each effort. The 250/500m should be the same times after
Back Squat the 1000m.
Find your daily 4RM.
Again, keep the reps quick and no grinding. If you can go heavy like this, then do so.
Gymnastics
Hang Squat Snatch + Overhead Squat Double
1. Find your daily max in the complex (1 hang snatch + 2 OHS) . Skill Development:
2. Every 30 sec x 15: 1 hang squat snatch @ 80-90% of today’s heavy 1+2RM. Every other lift has to be Ankle Stretch (one leg followed by the other):
done with a 2 sec pause in the bottom position. 15 Eccentric calf raises (Focus on lowering down slowly to the end of range of dorsiflexion, foot on a plate)
60 sec Kettlebell on knee dorsiflexion, each leg.
Hang Snatch Pull + Snatch Pull
4 x 2 hang snatch pulls + 2 snatch pulls (from the floor) at the same weight as your hang squat snatch + 3 rounds for quality:
OHS double – focus on correct technique. 20 Compression pikes Video
10 Alternating slow pistol squat, 5 sec eccentric.

Accessory: Gymnastic Conditioning:

2 rounds for time:
For quality – Bullet Proof Back: 16 Alternating pistols
3 rounds: 15 Box jumps 24/20in
10 Landmines Video (5 each side) 5 RMU
5 Jefferson curls Video 15 Box jumps 24/20in
10 Lying rotations Video 16 C2B
45 sec Pancake stretch Video #FocusOftheDay
Repeated from last week.

Open recovery work:

1. 1 min foam rolling on the glutes both sides, then 10 reps of active pigeon each side.
2. 1 min foam rolling into the back of the shoulder, 30-60 sec passive hang from the bar.
3. 1 min foam rolling on lower back, then 10 lying Windmills each side.

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 The Progrm Elite 2019 Week 11 / 19.4
Training 2

Session #1 Session #2
CrossFit:
Weightlifting/Strength:
Buy in: 800m Run/Ski or Row
Power Clean + Clean + Split Jerk 4 rounds for time
1. Find your daily max in the complex. You can drop the bar after the power clean but keep the rest 10 Burpees
between cleans short. 10 Burpee box jump overs 24/20in
2. Drop down to 70% and do 30 power cleans in as few sets as possible. 10 double DB Hang snatch 2 x 22.5/15kg

Deadlift Cash out: 800m Run/Ski or Row

1. Find your 5RM. (TnG)
2 min Rest
2. Pull the same weight for a 3RM. Gymnastics:
2 min Rest
3. Pull the same weight for a 1RM. Skill Development
Resting between the heavy lifts is the idea of this piece, we often get comfortable warming up nicely, then Work through Butterfly Pull-up progression: Video
lifting when we want. However during competitions or workouts when we have to go from gymnastics
movements straight to a heavy bar, we can’t always choose when we lift after the warm up. Therefore we Gymnastic Conditioning
also need to be confident lifting a heavy weight on demand. You will need to be aggressive and confident 16 min EMOM:
with the bar. Min 1: AMRAP Rope climbs 15ft
Min 2: 10/8 cal Assault bike + 9/6 Strict pull-ups
Min 3: 6 – 10 BMU + AMRAP Push-ups
Accessory: Min 4: Rest

10 min AMRAP for quality and as heavy as form allows:

10m Heavy yoke carry Open recovery work:
10m Heavy D-ball carry
10m Farmers walk KB in right arm 1. 1 min foam rolling on the glutes both sides, then 10 reps of active pigeon each side.
10m Farmers walk KB in left arm 2. 1 min foam rolling into the back of the shoulder, 30-60 sec passive hang from the bar.
Focus on staying upright in the farmers carry. Fight against leaning over to one side. 3. 1 min foam rolling on lower back, then 10 lying Windmills each side.

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 The Progrm Elite 2019 Week 11 / 19.4
Training 3

Session #1 Session #2
Weightlifting/Strength:
Gymnastics
In no more 45 minutes, try to find your max in these 3 sections. Make sure to warmup all the movements
well before starting. Skill Development
Bench Press 5 rounds of:
Find your 3RM. 20 sec on – 20 sec off:
Ring support hold with hands supinated/rings turned out.
Touch and Go Power Snatch Bottom of ring dip hold
Find your daily max in triples.
Gymnastic Conditioning:
Back Rack Lunge 3 rounds for time:
Find your 4RM (2 reps each leg). Static lunges. 10m HSW (over obstacle if possible, build up to a challenging height)
20 Ring dips
25 WB 9/6kg 10ft
CrossFit: #FocusoftheDay

5 rounds for time:

5 Power Snatch 50/35kg Accessory:
50 ub DUs
A classic CF couplet, try to hit it hard. 3 rounds for quality:
10 Bent over DB rows (each arm)
1-3 Skin the cat
Open recovery work: Divide as needed.

1. 1 min foam rolling on the glutes both sides, then 10 reps of active pigeon each side.
4 rounds for quality
2. 1 min foam rolling into the back of the shoulder, 30-60 sec passive hang from the bar.
3 x 10 sec Hollow hold + 5 V-ups
3. 1 min foam rolling on lower back, then 10 lying Windmills each side.
Rest 60 seconds between sets
(Each round = 30 sec hollow hold and 15 V-ups total)

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 The Progrm Elite 2019 Week 11 / 19.4
Training 4

Open Preparation: The Progrm Recovery

The focus of this session is purely to get the body moving and feeling fresh, before the first Open attempt The focus of this session is an “easy recovery” to not only improve your movement but to get your body
tomorrow. If you are an athlete that prefers to have a full rest for T4 that is absolutely fine feeling fresh before your next training session begins.
18 min EMOM:
Min 1: Single leg good mornings
Choose a sustainable pace: Min 2: Lateral Lunges Video
Open Preparation Min 3: Active hip extension Video
Choose an easy sustainable pace: Min 4: Jefferson curl with rotation Video
10 min Row, EMOM 5-10 Burpees Min 5: Wrist Flow Video
10 min Ski, EMOM 1 x 10-15ft Rope climb Min 6: Tea cups Video
10 min Bike, EMOM 10 Goblet squats with KB 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 11 / 19.4
Training 5

19.4:
Will be updated on Friday afternoon.

Check the Facebook group for updates.

Our strategy video will be uploaded here: YouTube
Also on the Facebook groups here: Facebook Group

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 The Progrm Elite 2019 Week 11 / 19.4
Training 6

This page will be updated on Friday evening at 19.00 GMT with T6. This is so we can make sure the
training compliments the The Open workout released.

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