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Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

That was fun!!

March 27, 2019

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Mackle's Program

June 26, 2016

Mackle's Program

June 19th-25th

 

My goal for the end of the year is to complete a 5k run under 23 mins, to Snatch 250, and to Clean/Jerk 300. This is how I plan to make it happen. 

Week one is starting off pretty strong; i'm planning for 5 days straight this week, with two rest days on Saturday and Sunday. In future weeks I will take off a Wednesday or Thursday mid-week and do some work on a Saturday or Sunday. 

Wednesday is just intended to be a longer cardio day. No intensity planned at all. 

It's also worth noting that I'm doing a couple of team CrossFit competitions at the end of the year, so I'm certainly not planning to only be a weightlifter and runner. I'm just going to be doing a LITTLE less CrossFit, and a little more weightlifting. ...Running will be about the same.

..................................

 

 

 

Monday 19th

 

WARMUP:

"Cuban Press"

Close-grip High Pulls

Behind the neck press

Behind the neck Push Jerk

Overhead Squat

10 min EMOM

3 Snatch Balances -Build in weight over 10 mins

STRENGTH:

10 sets including warmup to go AHAP

Snatch from the boxes - bar about knee height

CONDITIONING:

10 min AMRAP 

2 Clean and Jerks at 225

200m Run

FINISH:

FSSF Planks

 

Tuesday 20th

 

WARMUP: 

 

 

STRENGTH:

Every 2 mins, for 5 sets

4 Tempo Push Press with a Barbell

4 "One and a Quarter" Back Squats

 

CONDITIONING:

4 min AMRAP

2 Muscle Ups

10 Lunge Steps

20 Double Unders

**Rest 2 mins

4 min AMRAP

5 C2B Pullups

10 Lunge Steps

20 Double Unders

**Rest 2 mins

4 min AMRAP

7 Pullups

10 Lunge Steps

20 Double Unders

 

Wednesday 21st

--Run 5k in under 30 mins

 

Thursday 22nd

SKILL:

"Mock Weightlifting Meet"

Every 4 minutes for 3 rounds, set 60 seconds on the clock for ONE attempt at the Snatch

**and then...

Every 4 minutes for 3 rounds, set 60 seconds on the clock for ONE attempt at the Clean and Jerk

Consistency is the only goal, NOT actually maxing out

STRENGTH:

EMOM for 5 total rounds (15 mins)

Min 1-8 Incline DB Rows

Min 2-8 DB Bench Press

Min 3-30 Sec Front Plank

CONDITIONING:

4RFT

20 Pistols

15 V-Ups

10 HSPU

 

 

Friday 23rd

 

EVENT DAY:

Granite Games Qualifier Event To be announced Thursday night

 

Saturday 24th

 

Planned Off-day

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