Monday

 

A)

Back squat

3 x 5 (75-80% 1RM)

 

B)

5 rounds

100m run

10 burpee bar hop over

10 front squats

 

Scaling notes:

Level 1 - aim for a weight you can perform the first 2 rounds unbroken with

Level 2 - 60/40kg

Comp group - 70/50kg

 

Tuesday

 

A)

Pull Ups

 

Options;

  1. Level 1 - Pull up ladder (1-2-3-4-5-6) x3 - 1 rep, rest, 2 reps, rest etc …..

  2. Level 2 (and stronger athletes) Paused pull ups, 3s in each position - active hang, top of head touching bar, chin over bar, top of head touching bar, dead hang = 1 rep.  3-5 sets of 3-5 reps (dependent on strength)

  3. Scaled - Pull up progressions - ring rows, negatives

 

B)

“Tailpipe”

In pairs;

P1 row 250m

P2 hold two kettlebells in a front rack position 2x24/16kg

 

Complete 3 rounds of each exercise - if the athlete holding the kettlebells puts them down the athlete rowing must stop.  Fastest pair wins.

 

Wednesday

 

A)

Bench press

4 x 5 @80% 1RM

 

B)

10 min AMRAP

25 double unders

5 strict handstand push ups

10 renegade rows (5 each arm, alternating)

 

C)

Mobility

 

Scaling notes

Double unders - Level 2 unbroken

HSPUs can be scaled using abmats or to 2 wallclimbs

Level 2 and stronger athletes perform a push-up between rows.  Everyone should aim to go heavy on these.

 

Thursday

 

A)

Overhead squat technique practice

 

B)

“Nancy”

 

5 rounds

400m run

15 overhead squats 40/30kg

 

Friday

 

A)

Clean technique work, then:

 

In 10 minutes build to a heavy

Power clean triple 1.1.1 (10s rest to reset between reps)

 

B)

10-1

Ground to overhead

Pull ups

 

Comp class

 

A)

Build to a heavy Power Clean & Clean - work to a max weight without missing a rep

 

B)

10 min AMRAP

Row 200m

8 box jumps

5 power snatch 50/35kg

 

C)

TAG qualifier

 

8 min AMRAP

8 Deadlift 100kg

16 wall balls

16 box jumps

 

Or

 

10 min AMRAP

5 C&J 50/35kg

8 deadlifts 50/35kg

10 step ups

25 unbroken double unders


 

Saturday

 

3 rounds of the chipper

 

25 KB swings 24/16kg

20 sit ups

15 burpees

10 goblet squats 24/16kg

5 DB snatches (each arm) 20/15kg

10 push ups

15 KB sumo deadlift high pull 24/16kg

20 box jumps

25 double unders

 

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