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.

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

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

Featured Posts
Recent Posts
Archive

© 2023 by My site name. Proudly created with Wix.com