Monday

 

 

A)

Skill work: Clean technique

For those proficient in the movement once all the drills have been gone through work on sets of 3 in the following format:

 

Clean 1.1.1 - single reps with 10s to reset between lifts

(if you have mobility issues with the front squat perform power cleans)

 

B)

4 rounds

200m run

10 box jumps

5 power cleans - choose a weight that is challenging but can be lifted with good form

 

 

Tuesday

 

A)

Strength:

Push Jerk

3-3-3-3-3

 

B)

10 min AMRAP

30 double unders

10 alternating pistol squats

5 shoulder to overhead 60/40kg

 

Wednesday

 

A)

Skill work: Handstand push ups

For those proficient in the movement work on deficit strict HSPU for strength development

 

B)

600m run

10-8-6-4-2

HSPU (strict)

Walking lunge steps (L+R=1)

600m run

 

Thursday

 

A)

Skill work:

Overhead squat - the focus will be on mobility and position for this lift.  For those with the required mobility add weight and perform 4x6 (with the emphasis still on form)

 

B)

Retest of this month’s mono-structural bias test

 

2 min row for max distance - athletes may have 2 or 3 attempts at this

 

Friday

 

A)

20s on 20s rest for 10 rounds

(Alternating) Hollow body holds and arch hold

 

B)

“Fran”

21-15-9

 

Thrusters 40/30kg

Pull ups

 

 

Comp Group

 

A)

5 sets not for time

7 Bench press @ bodyweight

3 rope climbs

 

B)

Ab wheel roll outs - 50 reps broken up as necessary

 

C)

“Fran”

21-15-9

 

Thrusters 40/30kg

Pull ups

 

Saturday

 

Hero WOD

 

“Wittman”

 

7 rounds

15 KB swings 24/16kg

15 power cleans 40/30kg

15 box jumps

 

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