Monday

 

 

A)

Pull ups - 16 mins to establish a 1RM weighted pull up

(for those who do not have strict pull ups take the time to work on ring rows, plank pull ups (under barbell on the rack),  negatives (jumping pull ups with slow lowering phase) etc.  be guided by the coaches.

 

B)

In teams of 3

3 rounds for reps/cals - against a running clock

 

1 min max KB swings 24/16kg

1 min row - max cals

1 min burpees

1 min rest

 

(1 station per athlete, rotate after 1 min, all rest at the same time)

 

 

Tuesday

 

A)

Deadlift

4x8

 

B)

5-1

Cleans - aim for bodyweight

200m run between rounds

 

(full clean for those proficient at the movement, scale to hang/power/hang power were necessary)

 

 

Wednesday

 

A)

Back Squat

5x8

 

B)

Every 45s for 12 sets

3 push press @ 65%

 

Thursday

 

A)

12 mins to establish a 1RM Turkish Get Up

 

Skill work - KB snatch

 

B)

10 min AMRAP

10 KB snatch (5 each arm) - as heavy as possible with good form

100m run

10 box jumps 24/20”

 

 

Friday

 

A)

Tabata hollow rocks

 

3 x max effort abwheel roll outs

 

B)

“Cindy”

20 min AMRAP

5 pull ups

10 push ups

15 air squats

 

 

Comp Class

 

A)

Every 90s for 15 minutes

1 snatch - form not load, there should be no missed lifts.

 

B)

Every 2 minutes for 8 mins

Deadlift

8 reps @ 50%

6 reps @ 60%

4 reps @ 70%

2 reps @ 80%

C)

“Cindy”

 

Saturday

 

run 800m

21 KB swings 24/16kg

15 Front squats 60/40kg

9 STOH 60/40kg

run 800m

9 STOH

15 Front squats

21 KB swings

run 800m

 

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