Monday

 

A)

Back Squat

 

Newer athletes

12-9-6 (as a guideline 55, 65, 75% 1RM)

 

L2 and experienced athletes

7-5-3 (as a guideline 70, 80, 85/90% 1RM)

 

B)

For time

 

50 walking lunge steps

15 strict pull ups

200m farmers carry KB/DB

50 walking lunge steps

200m farmers carry

15 strict pull ups

50 walking lunge steps

 

Scaling notes:

Pull ups can be scaled either by reducing the number or substituted for jumping pull ups or ring rows.

Farmers carry as heavy as possible using either DBs or KBs

Lunges - actually walk while doing these rather than just lunging on the spot

 

Tuesday

 

A)

Push press

7-5-3 (as a guideline 70,80, 85/90%)

 

B)

10-8-6-4-2

Burpees

5-4-3-2-1

DB bear complex

 

Scaling notes - as heavy as possible with good form on the bear complex; Deadlift - hang power clean - thruster.

Level 2 - Barbell bear complex

Wednesday

 

A)

Pistol squat progressions/practice

 

B)

5 rounds

10 alternating pistols

20 KB swings

30 double unders

 

Time cap 20 mins

 

C)

Mobility

 

Scaling notes - squat to a box or bench and focus on the balance aspect of the pistol squat.  

KB swing as heavy as possible with a weight you can use unbroken on the first couple of rounds.

Double unders can be scaled by reducing the number, practicing for 45s or completing 60 singles.

Level 2 aim for 32/24kg KB and unbroken double unders

 

Thursday

 

A)

Deadlift

7-5-3 (Guideline 65, 75, 85%)

 

B)

Re-test pull ups

 

Test 1.

Max effort unbroken strict pull ups

 

Can be scaled to jumping, plank rows (uner barbell) or ring rows.  Complete the same movement as on the original test 4 weeks ago for comparison.

 

Test 2.

Max effort pull ups in 1 minute

 

Can be scaled as above and this time does not need to be strict so kipping or butterfly can be used.  Same option as last time for comparison.


 

Friday

A)

Mobility and technique work on thrusters

 

B)

“Fran”

 

21-15-9

Thrusters 40/30kg

Pull ups

 

Comp Class

 

A)

Front Squat

5-3-1-3-5

 

B)

Ab-wheel roll outs

complete 50 - break up as necessary

 

C)

“Fran”

 

Saturday

 

In teams of 3 complete

 

120 Overhead squats (empty bar - scale to goblet squats)

120 DB hang power cleans 20/15kg

120 KB swings 24/16kg

120 walking lunge steps

120 wall balls 9/7kg

120 burpees

120 calorie row

120 Russian twists 9/7kg (L&R = 1)

120 Box jumps

 

Can be completed in any order and athletes do not have to do an equal amount per exercise.  However only one athlete may work on a station/exercise at a time.

 






 

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