The Progrm Elite 2019 Week 24

Training 1

Session #1 Session #2
Weightlifting/Strength: Gymnastics:
Power Cluster + Cluster (TnG) Video Gymnastic Skill Development
1. Find your daily max in the complex (1+1). 1. Work through the following complex 3 times:
The power cluster is a great test of if you are receiving the barbell in the correct position after the clean to 1 BMU + 1 TTB + 1 C2B + 1 TTB + 1 PU + 1 TTB
then be able to transfer the energy into the press. Rest as needed between rounds to accomplish quality of reps. Focus on remaining tight, feel the
positioning and once confident keep increasing the speed.
2. 10 min EMOM alternating between: Put a knee sleeve, towel etc between your legs to make sure to stay tight and efficient.
A) 1 Power cluster + 1 Power jerk @80 % of 1.
B) 2 Clusters (drop and go) @80 % of 1. 2. Same complex, but increase with one reps until you can’t perform the complex unbroken anymore. NO
RIPPING.
3. 3 min AMRAP of: 1 power cluster + 1 cluster (singles) @ 50% of 1. The athlete with the most reps might receive a little something, so make sure you film and put on in the
FB group.
Clean Deadlift
5 x 3 at 100% of the complex. Not TnG, reset on the floor between reps. Gymnastic Conditioning
The clean deadlift is different from a power lifting deadlift. Start with your hips lower and keep the E2MOM for 10 min:
shoulders over the bar throughout the movement. Hips and shoulders raise together. 50 DU
2-5 Pull-ups + 2-5 C2B + 2-5 Pull-ups
*Goal is to perform the pull ups unbroken and focus on smooth, efficient movement with a good rhythm
CrossFit: and a small amplitude. If you feel confident with the movements fight for speed.
3 rounds for time:
7 Front squat 60/45kg
14 STOH 60/45kg Strongman:
#FocusoftheDay 15 min AMRAP for quality and heavy loads:
20m Heavy Yoke Carry
10 Ground to Shoulder, medium – heavy atlas stone/heavy double KB DL
Accessory: 10m Front Carry with atlas stone/D-ball/heavy KB
For quality: 10 Ground to over Shoulder medium – heavy atlas stone/heavy double KB DL
50 Plate sit ups Video 10m Front Carry with atlas stone/D-ball/heavy KB
50 GHD Sit ups
50 GHD Hip extensions
Divide as needed. Daily Movement Drill:
Week 1/4: German hang / Skin the cat
Accumulate 30 sec in German hang. Choose between standing or normal.
If you’re are already comfortable being 30 sec in German hang, accumulate 3 slow Skin the cat.Video

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 The Progrm Elite 2019 Week 24

Training 2

Session #1 Session #2
Weightlifting/Strength: Gymnastics:
Bench Press Skill Development: Handstand obstacle course
1. Do ten singles at around 50% of your 1RM focusing on being explosive.
2. Find you daily max in singles. 10 x 1 HSW obstacle
3. Every 30 sec x 10 (5 min): 1 Bench press at 80-85%. Course layout: 1m walk, then over one 15kg plate, 1m walk, then over one 20kg plate, 1m walk, then over
one 15kg plate, pirouette and walk back to the start.
Deadlift
1. Build to a heavy set of 5 In the pirouette you will have to keep the midline very tight and the legs together. Squeeze your heels
2. 5 x 2 at your 5RM weight, fight to go EMOM. together when you turn.

Gymnastic Conditioning:
CrossFit: 20 min EMOM:
Modified 14.3 Min 1: 15-20 Push-ups
5 rounds for time: Min 2: Max Calorie Ski Erg
2
10 Deadlifts* Min 3: Max freestanding HSH within 1m
15 Box Jumps 24/20in Min 4: 6-8 Slow strict TTB
Focus on breathing in the HSH. Too many times athletes hold their breath while being inverted.
*Males deadlifts start at 60kg and jump by 20kg and 5 reps each round.
Females deadlifts start at 35kg and jump by 20kg (10kg on the last round) and 5 reps each round.

Rx weights:
Accessory:
Male: 60/80/100/120/140kg Straight arm lat pulldowns
Female: 35/55/75/95/105kg 3 x 10 Video
#FocusoftheDay Choose a band tension that will make it challenging.

YTWL – Video
5 x 5+5+5+5 as heavy as form allows.

Daily Movement Drill:

Week 1/4: German hang / Skin the cat
Accumulate 30 sec in German hang. Choose betweenstanding or normal.
If you’re are already comfortable being 30 sec in German hang, accumulate 3 slow Skin the cat.Video

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 The Progrm Elite 2019 Week 24

Training 3

Session #1 Session #2
Conditioning: Weightlifting/Strength:
TnG Split Jerk
4 x 4/3000m – 3 min easy between sets 1. Build to a heavy double.
1. Row 2. Drop down to 80% and do 5 x 2 with a 3 sec pause in the receiving position.
2. Run *Build to a technically clean TnG double. Focus on timing of the TnG, avoid pushing too early with the arms
3. Bike and make sure you extend your hips.
4. Ski
This is an easy/consistent pace. It is important that we understand our bodies in these Back Squat
longer conditioning pieces, you shouldn’t start out at a 1.40/500 split and finish at a 2.20/500 split. The 1. Build to a heavy single with a 3 sec pause in the bottom position.
focus here is to start and finish exactly the same. 2 5 min EMOM: 1 Back squat at 90-100% of todays single without the pause

Kettlebell Circuit: Accessory:

For load: 4 rounds for quality of:
10 Double KB swings 10 Seated good mornings Video
10 Double KB Hang cleans 10-20 GHD Banded reverse hyper Video
20m Farmers carry
10 Double KB Hang cleans Prioritise quality of movement over weight.
10 Double KB swings
Build to the heaviest load you can perform this KB circuit unbroken with.
Daily Movement Drill:
Week 1/4: German hang / Skin the cat
Accumulate 30 sec in German hang. Choose between standing or normal.
If you’re are already comfortable being 30 sec in German hang, accumulate 3 slow Skin the cat.Video

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 The Progrm Elite 2019 Week 24

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 4 rounds of:
as a complete rest day which is fine. 20m High knees / 20m Bum kicks / 20m Skip run drill Video
Other athletes may choose this day as one of the main focuses of the week, this should be the case if you
need to develop your aerobic capacity. If you are feeling good and time allows, you can do the session. Main set:
2 x 1600m*
200m slow walk in between sets
Swim Focus on increasing the split in the middle 400m: 1st 400m RPE 6, 2nd 400m RPE 9, 3rd 400m RPE 6
Warm up/Drills: Cool down:
100m Freestyle 400m Easy jog
4 x 25m roll to breathe, alternate arm each 25m Video
4 x 25m 360 degrees roll, rotate 90 degrees every 4 kicks

Main set:
10 x 75m The Progrm Recovery
60 sec Rest between sets. The focus of this session is an “easy recovery” to not only improve your movement but to get your body
feeling fresh before your next training session begins.
Swim down:
200m Easy pace, varying styles 18 min EMOM:
Min 1: Backward teacup L Video
Min 2: Backward teacup R
Min 3: Anterior shoulder rotations on bar Video
Min 4: Jefferson curls with rotation Video
Min 5: Straddle stretch Video
Min 6: Lateral squats (without barbell) Video

The goal of these sets is to be moving for 30-45 seconds of the minute.

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 The Progrm Elite 2019 Week 24

Training 5

Session #1 Session #2
Weightlifting/Strength: Gymnastics:
Hang Snatch + Snatch (TnG) Gymnastics Skill Development
1. Find your daily max in the complex. 6 min EMOM alternating between:
2. Drop down to 80% and perform an 8 min EMOM. Alternate between 2 hang snatch and 2 snatch (TnG). 1. 20 – 40 sec sec Ring support hold
2. 20 – 40 sec sec Bottom of ring dip hold
Snatch Pulls
4 x 2 @ 110% of the complex. For quality
Same focus as clean pulls on Training 1. 1. 3 x 5-10 Ring dip swings
2. 3 x 3-5 Kipping Ring dips focusing on timing.

CrossFit: Gymnastics Conditioning

2 rounds: 4 rounds, each for time:
4 min AMRAP: 20 cal Assault bike
15/12 cal Row 15 Wallballs 9/6kg 10ft M/F
5 Hang snatches 60/45kg 20/15 Ring dips
90 sec Rest
3 min Rest #FocusoftheDay
4 min AMRAP:
15/12 cal Row
5 OHS 60/45kg Accessory:
4 rounds for quality:
3 min Rest, then repeat form the start. 5-8 KB Bottom up shoulder press (each side) Video
*Two classic AMRAPs, focus on fast transitions and movement efficiency. Make sure you hit movement 5-8 KB Bent over row (each side)
standards, especially on the hang snatch and OHS and remember smooth is fast.

Daily Movement Drill:

Week 1/4: German hang / Skin the cat
Accumulate 30 sec in German hang / or 3 slow Skin the cat.Video

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 The Progrm Elite 2019 Week 24

Training 6

Session #1 Session #2
The Progrm Mash: Weightlifting/Strength:
For time: Front Squat
20 Box facing burpees 24/20in (both feet have to touch the box in the jump over but no hands can touch) 10 x 5 at roughly 50% of your most recent 1RM.
The focus here is speed of reps. This doesn’t mean you reduce the range of motion, just that you focus on
1 min Rest moving the barbell very quickly. The idea here is to develop the speed of the squat, not only the total
amount you can lift.
10 min AMRAP (Muscle-up Cindy)
5 Ring MU Sumo Deadlift
10 Hand release push ups 10 x 5 at roughly 50% of your most recent 1RM.
15 Air Squats Again the focus here is speed of reps, the focus should be on moving the barbell very quickly. The idea
here is to develop the speed of the squat, not only the total amount you can lift.
5 min Rest

For time:
20 Box facing burpees 24/20in
Accessory:
Good morning
1 min Rest Build to a heavy 8RM.
Make sure you maintain good form throughout the lift – no rounded backs
10 min AMRAP
15 DB Hang Power Cleans Glute ham raises
15 DB Front squats 3 x 5-8, add weight if possible.
15 DB FR Alternating stationary lunges
Weight: 2 x 22.5/15kg DB´s Broad Jumps
20 x 1 Max Distance
5 min Rest
Single leg DL
For time Accumulate 50 reps per leg using a 20/15kg barbell
20 Box facing burpees 24/20in

1 min Rest Daily Movement Drill:

Week 1/4: German hang / Skin the cat
10 min AMRAP: Accumulate 30 sec in German hang / or 3 slow Skin the cat.Video
10 Strict HSPU
10 Strict Ring Dip
10 Push up
#FocusoftheDay

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