The Progrm Elite 2019 Week 21
Training 1
Session #1 Session #2
Weightlifting/Strength: Gymnastics:
TnG Snatch Power or Squat (Choose the most challenging for you) Gymnastics Skill Development:
1. Find your daily 3RM. 1. Accumulate 15 Straddle seated leg lifts Video
2. Drop down to 70-80% and do 10 x 2 TnG snatches. The second rep with a 3 sec pause in the catch to 2. 3 x Jump as high as possible up the rope + 5-10 sec hang in tuck position
help develop good positioning. 3. 3 x Sit in L-sit position + 2 climbs up with the hands
Keep the bar close and avoid jumping forward. The focus here is to practise maintaining the L-sit position actively using abs, hip flexors and quads. Make
sure you point your toes, you will notice it’s easier to maintain a straight leg position when doing so. Be a
Snatch Balance gymnast.
5 x 3 @60–70% of your most recent 1RM snatch.
5% jump from last week. Focus on staying as vertical as possible in the dip. Gymnastics Conditioning:
3 rounds for time:
Overhead Lunges from rack 500/400m Ski
1. Build to a heavy set of 6 (3 each side). 1 L-sit rope climb 15ft
2. Drop down to 80% and complete 20 (total) reps in as few sets as possible. 1 Legless rope climb 15ft
Rest 3 minutes, then:
CrossFit:
For time: 3 rounds for time:
100/70 cal AB* 500/400m Row
*E2MOM (odd min): 3 Snatches 60/45kg 3 Rope climbs 15ft.
*E2MOM (even min): 6 OH lunges 60/45kg. *The first part of the workout will test you strength whilst maintaining the L-sit position under fatigue. On
Start on the Assault bike. the second part you get to practise the most efficient technique going up the rope under fatigue.
The idea is to complete the 100/70 cal as fast as possible however, you want to avoid any failures on the
lifts. Aim to keep movements unbroken, scale accordingly. Plyometrics:
Time cap: 10 minutes 3 rounds:
#FocusoftheDay 10m Straight leg jumps Video
10m Lateral bounds Video
10m Bounding jumps Video
5-10-5 Sprint drill Video
Daily Movement Drill:
Week 3/4 Bridge:
Accumulate 90 seconds in the Bridge position. If necessary, start by scaling to feet on a bench. Scaled
Option: Video Full version: Video
Goal by the end of this cycle is to have the feet on the floor and the arms straight with hands under your
shoulders.
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The Progrm Elite 2019 Week 21
Training 2
Session #1 Session #2
Weightlifting/Strength: Gymnastics:
Push Press + Power Jerk + Split Jerk Gymnastic Skill Development:
1. Find your daily max in the complex (1 + 1 + 1). RMU warm up:
2. Continue to find your daily max in 1 power jerk + 1 split jerk. For quality:
3. Drop down to 70-80% of 2. and do a 6 min EMOM of 1 push press + 1 jerk. Alternate between power jerk 1. 2 False grip Pull ups + 2 strict RMU to transition + 1 strict RMU
and split jerk. 2. 2 Ring swings + 2 RMU to transition + 2 Dip swings + dip out + 1 RMU
*Focus on a good overhead position in all three lifts, “push your head through the window”.
Gymnastic conditioning
Back Squat 4 rounds for time:
1. Build to a heavy double with a 2 sec pause in the bottom position each rep. 8 KB (4 each arm) snatches, 32/24kg
2. Keep the weight and do 3 x 2 without pause. 6 strict HSPU (Deficit if 6 strict is very easy)
4/3 strict RMU
CrossFit: Directly into:
For time:
21 Push press 60/45kg 3 rounds for time:
21 Back squats 60/45kg 30 DB snatches 1x 22.5/15kg
21 Box jump overs 24/20in 15 Weighted Pistols 1x 22.5/15kg
15 Power jerk 70/50kg 10/7 RMU
15 Back squat 70/50kg *Goal is to move fast through the snatches and HSPU/pistols and to focus on technically smooth and
15 Box jump overs 24/20in efficient RMU. Know your capacity and break the sets as needed, be strict with the standards on the strict
9 Split jerk 80/60kg RMU (feet stay in front).
9 Back squat 80/60kg
9 Box jump overs 24/20in
One Barbell and from the floor. Focus on good technique and cycling on the push press and jerks. Strongman:
#FocusoftheDay 6 x 60 sec on – 90 sec off alternating between:
1. Max distance D-ball carry 60/45kg
2. Max D-ball cleans Video 60/45kg
Accessory: 3. Max distance bear crawl drag Video
TGU + Windmill + OHS For the sled drag use a weight that is challenging but allows you to keep moving for the minute.
For quality:
Accumulate 10 sets (total, 5 each side) of 1 TGU + 3 Windmills + 1 OHS . Video
Choose a challenging weight that still allows you to work safely and with good technique. Accessory:
Accumulate:
50 Plate sit ups Video
50 Side bends with plate (each side) Video
Daily Movement Drill:
Week 3/4 Bridge:
Accumulate 90 seconds in the Bridge position.
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The Progrm Elite 2019 Week 21
Training 3
Session #1 Session #2
Weightlifting/Strength: Conditioning:
Deadlift 30 min Row for max distance
1. Build to a heavy set of 7. Start at stroke rate 20 and go up by 2 every two minutes till minute 8. Then row with s/r 28 for 1 minute
2. Keep the weight and do 4 x 4 EMOM. and with s/r 30 for 1 minute
*No grinding lifts, focus on a good set up and speed off the floor, especially on the EMOM. Drop back down to 20 and repeat 2 more times.
Workout: Rest 5 minutes, then:
8 x 1 min on – 1 min off:
7 DL 120/85kg 1000m @ most comfortable stroke rate.
Max lateral burpees till 100 reps are completed
*You’ve got maximum 8 rounds to complete 100 lateral burpees within the remaining time of the minute
after each set of 7 deadlifts. If you finish with less than 8 rounds you are done. Make sure you maintain
good form on the deadlifts.
Gymnastics:
Gymnastic Skill Development:
2 rounds of:
10 Plate climbs Video
Accessory: 10 Plate walks backwards Video
4 rounds for quality of:
20-30 sec Reverse plank Video Then,
10 Shoot through on parallettes Video 1x HSW over Obstacle (over steps + 1 over the ramp)
If you don’t have the ramp yet spend 5-10 min to practicing. Start by walking over plates, then slowly build
up.
Gymnastics Conditioning:
3 rounds for time:
100 DU
1x HSW over obstacle (stairs up)
30 GHD Sit ups
1x HSW over obstacle (ramp up)
Here build the obstacle to a height you feel comfortable with, this may even be just 1-2 plates.
Daily Movement Drill:
Week 3/4 Bridge:
Accumulate 90 seconds in the Bridge position.
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The Progrm Elite 2019 Week 21
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:
5 x 1000m
3 min rest between.
Swim Aim to hold the same split across all 5 sets, the split should be at your desired 5km pace.
Warm up/Drills:
200m varying styles Cool down:
2 x 100m crawl (25m single arm left, 25m single arm right, 50m full stroke) 800m Easy jog
4 x 50m crawl (25m kick on front and 25m kick on back)
10 x Tumbleturn practice
Main set: The Progrm Recovery
5 min swim for distance The focus of this session is an “easy recovery” to not only improve your movement but to get your body
Rest 2 min, then: feeling fresh before your next training session begins.
10 x 50m, after each 50m alternate between 10 Air squats / 10 Push ups
Rest 2 min, then: 18 min EMOM:
5 min swim for distance Min 1: Standing L-position Video
Min 2: Arm bar L Video
Swim down: Min 3: Arm bar R
200m Easy pace, varying styles Min 4: Straddle stretch Video
Min 5: Unilateral hip flow Video
Min 6: Rolling deck squats 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 21
Training 5
Session #1 Session #2
Weightlifting/Strength: CrossFit:
Clean + Split Jerk + Narrow Grip Overhead Squat 24 x 60 sec on – 30 sec off: Work through in sequential order
1. Find your daily max in the complex (1+1+1). 1. 15/10 cal AB + Max Air squats
2. Drop to 70-80% and do 3x 2+2+2.. 2. 15/10 cal Row + Max Sit ups
3. 15/10 cal Ski + Max push ups
*This setup will challenge your mobility more compared to OHS done from back rack. Make sure you warm 4. Max distance Run
up the positions properly before starting. #FocusoftheDay
For the first 12 rounds, practise to go hard on the machines and transition directly to the squats/sit
Strict Press ups/push ups despite the fatigue. For the second 12 rounds, keep the pace a bit lower on the machines but
1. Find your daily 2RM. focus on going all out on the movements. Which strategy gets you more reps?
2. Drop down to 80% and do 4 x 2.
Gymnastics:
CrossFit: Gymnastics Skill Development:
2 x 4 min AMRAP: For quality:
6 Thruster 60/45kg 1. 3 Top half TTB + 3 Bottom half TTB + 5 strict TTB
12 C2B pull-ups 2. 3 Kip swings + 3 Swings to 90 degree + 6 TTB (straight leg)
6 OHS 60/40kg 3. 3 Kip swings + 3 Knee to chest + 6 TTB (scooping technique)
12 HSPU
Gymnastic Conditioning:
4 min Rest, then repeat. 7 min AMRAP:
15 TTB
*Aim to hit the same reps in the second rounds as you got in the first. 15 KB Deadlifts 2 x 32/24kg
Aim to keep the TTB unbroken and choose the TTB technique that’s the most efficient for you
#FocusoftheDay
Accessory:
3 rounds for quality of:
5 -8 Bilateral active internal rotation Video Daily Movement Drill:
5 – 8 Cuban rotations Video Week 3/4 Bridge:
10 Prone floor angels Video Accumulate 90 seconds in the Bridge position.
LICENSED FOR THE SOLE USE OF: LEONARDO Website: https://theprogrm.com Copyright © The Progrm 2019
The Progrm Elite 2019 Week 21
Training 6
Session #1 Session #2
The Progrm Mash: Weightlifting/Strength:
For time: On this T6 session we are going to dedicate some training time to upper body pressing and pulling
30 Power snatches 60/45kg strength and generell core strength.
30 strict HSPU
Time cap: 7 minutes Close Grip Bench Press
1. Build to a heavy set of 3
4 min Rest, then 2. Keep the weight and do 10 x 1
7 min AMRAP: DB Chest Flys
4 RMU 3 x 8-12
7 STOH 70/50kg
DB Reverse flys
4 min Rest, then 3 x 8-12
For time: Finisher
30 Thruster 60/45kg Accumulate 50 Ring rows with 2 sec pause at the top
30 C2B pull ups *Every time you break, 10 Lying windmills Video
Time cap: 7 minutes
4 min Rest, then
7 min AMRAP:
Daily Movement Drill:
6 BMU Week 3/4 Bridge:
8 Power clean 80/60kg Accumulate 90 seconds in the Bridge position.
#FocusoftheDay
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