Monday

 

A)

Clean technique followed by;

 

Every 2 mins for 12 mins

1 power clean + 1 hang clean + 1 jerk

 

(aim to increase the weight each set)

 

B)

12 min AMRAP

 

50 double unders

20 KB swings 24/16kg

7 jerks 60/40kg

 

(Level 2 32/24kg on the swings and 70/50kg on the jerks)

 

Tuesday

 

A)

Deadlift

40% x 5

50% x 5

60% x 5

 

Strict Press

40% x 5

50% x 5

60% x 5

 

B)

Scale the Heights Qualifier 2

10 min timecap 

PART A - 2 min buy in

75 Russian swings 24/16kg

Move on to PART B either after completing the swings or after 2mins - whichever is sooner.

PART B - AMRAP

10 jumping pull ups

20 abmat sit ups
 

Wednesday

 

“Fight Gone Bad”

 

3 rounds - max reps per station against a running clock

 

60s wall balls

60s sumo deadlift high pull 35/25kg

60s box jumps 20”

60” push press 35/25kg

60s row (calories)

60s rest

 

Thursday

 

A)

Power snatch & squat snatch

1-1-1-1-1-1

 

B)

“Personal Isobel”

 

For time

 

30 power snatches @ 65% of your heaviest set on the complex in Part A

 

Friday

 

A)

Back squat

40% x 5

50% x 5

60% x 5

 

Bench press

40% x 5

50% x 5

60% x 5

 

B)

In pairs

 

3 rounds (each)

500m row

400m run

 

One person working at a time, completing the set distance before their partner takes over

 

Saturday

 

“The Don”

 

66 deadlifts 50/35kg

66 box jumps

66 KB swings 24/16kg

66 knees to elbow

66 sit ups

66 pull ups

66 thrusters 20/15kg

66 wall balls

66 burpees

66 double unders


 

Comp Group

 

A)

Squat Clean

6x2 @ 80%

 

B)

3 sets of max unbroken chest to bar pull ups

 

C)

5 rounds for time

 

11 power snatches 40/30kg

12 HSPU

 

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