Mackle's Program
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.
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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
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
