Monday

 

A)

In a 15 minute window build to a 5, 3 or 1RM Back Squat

(coaches will provide guidance as to which you should aim for)

 

B)

3 rounds

40 double unders

30 air squats

20 push ups

10 burpees

 

Or

 

Stretch and roll after the max lift.

 

Tuesday

 

A)

In a 15 minute window build to a 1RM bench press

(use a spotter for safety but only build to a weight you can lift unassisted - no upright rowing by spotters shouting “its all you bro!”)

 

B)

Tabata - 8 rounds per exercise 20s work 10s rest

Plate GTOH 20/15kg

Sit ups

Down ups


 

Wednesday

 

A)

In a 15 minute window build to a 5,3 or 1RM deadlift.

(coaches will guide you to the appropriate rep range)

 

B)

10 minute AMRAP

6 Turkish Get Ups 15/10kg DB

6 KB swings 24/16kg

 

Or

Stretch and foam roll after the max deadlift

 

Thursday

 

A)

In a 15 minute window build to a 1RM strict press

 

B)

5 rounds

5 STOH 60/40kg

5 pull ups

200m run

 

Friday

 

A)

In a 20 minute window catch up on any of test lifts you missed earlier in the week

 

B)

3 rounds

3 min on 1 min off

AMRAP

10 box jumps 24/20”

10 wall balls 9/7kg

10 russian twists 9/7kg

 

Competitors Class

 

A)

Warm up with;

10 min row at an easy pace

 

3x5 wall squat

3x10 goblet squats

3x10 alternating pistols

 

B)

Catch up on any missed test lifts from earlier in the week

 

C)

If you haven’t squatted in Part B;

Perform 1 triplet every 30s for 10mins

1 clean

1 hang clean

1 front squat

@ 40% 1RM clean

 

OR

 

If you squatted in Part B

EMOM 10 mins

2 split jerks (from rack) @ 75%

 

OR

 

Stretch and foam roll for the 10 mins

 

D)

1k row for time

 

E)

Not for time 10-1

Hanging leg raises

Good mornings (light)

Russian twists 15kg

 

Saturday

 

In pairs

 

500m sandbag carry buy in

 

Then:

100 pull ups

200 down ups

300 goblet squats 24/16kg

(divide work any way you want and in any order but with only one athlete working at a time)

 

500m sandbag carry cash out

 

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