Monday

 

 

A)

Deadlift

75% x 5

85% x 3

95% x 1+

 

B)

Level 1

Hip thrusters

3x10

 

Level 2

Deficit deadlift

3-5 x 10 @ 40%

 

Skin the cat 3x 5-8

 

C)

EMOM 10 mins

DB snatch 3L & 3R 20/15kg

Max double unders in remaining time each minute

 

Tuesday

 

A)

Press

75% x 5

85% x 3

95% x 1+

 

B)

Push press

3-5 x 10 @ 50%

 

C)

8 min AMRAP

200m run

8 DB thrusters 15/10kg

8 pull ups

 

Rest 4 mins

8 min AMRAP

12 box jumps

12 KB swing 24/16kg

12 abmat sit ups

 

Wednesday

 

A)

Back squat

75% x 5

85% x 3

95% x 1+

 

B)

Level 1

3 x 10 box step ups

 

Level 2

5 x 10 alternating pistol squats

 

C)

Level 1

 

6 rounds

3 hang power cleans @ 75% BW

6 front squats (same bar)

6 down ups

 

Level 2

 

4 rounds

 

4 power cleans @ 75% BW

8 front squats (same bar)

30 unbroken double unders

 

Thursday

 

A)

Bench press

75% x 5

85% x 3

95% x 1+

B)
Narrow grip bench press

5 x 10 @ 40%

 

C)

7 rounds

4 manmakers 20/15kg

7 burpees

 

Friday

 

A)

Catch up on lifts

or

In a 20 min window build to a heavy jerk

 

B)

4 rounds

20 walking lunge steps (DB 2x 20/15kg)

200m run with medball

10 toes to bar

 

Competitors Class

 

Catch up on any missed lifts

 

Then:

 

A)

EMOM 12 mins

Min 1 - strict toes to bar x 8

Min 2 - handstand hold (against wall or free standing practice)

Min 3 - unbroken double unders (aim for 50)

 

B)

Every 2mins for 8 sets

High hang snatch

Low hang snatch

Snatch

 

Aim to increase the weight each set

 

C)

8 min ladder

 

2 Chest to bar pull ups

2 thrusters 60/40kg

4 CTB

4 thrusters

6 CTB

6 thrusters

increase by 2 each time……

 

 

Saturday

 

“Whitten”

 

5 rounds for time

 

22 KB swings

22 box jumps

run 400m

22 burpees

22 wall balls

 

Work in pairs. Both athletes work together, one completing the swings while the other does the box jumps, then switch, complete the other exercise then run together.  After the run one does the burpees while their partner does the wall balls then swap over.

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