Monday

Level 1
A)

 

In a 10 minute window work up to a heavy single front squat

B)

5x2 front squats at 80% of part A

 

C)

10 min AMRAP in pairs - YG/IG

5 front squats 60/40kg

30s sprint on the rowing machine

 

 

Level 2

A)

3x10 Goblet squats 32/24kg

B)

4x6 Front Squat

C)

100 reps Back Squat @ 75% Bodyweight

Every time the bar is re-racked do 20 burpees

D)

3x10 Romanian deadlifts


Tuesday
A)

 

In a 10 minute window build to a heavy single power clean (with good form)

B)

EMOM for 7 mins

3 power cleans @ 75% of part A


C)

 

5 rounds

5 hang power cleans 50/35kg

5 shoulder to overhead

5 burpees

 


Wednesday

Level 1
A)

 

5x10 Back squats

B)

10 minute AMRAP

10 alternating pistol squats

10 burpees

10 pull ups

 

Level 2

A)

3x (1-5) strict pull up ladder

3x (1-5) push up ladder

B)

10 floor press

10 dips

10 push ups

5 sets

C)

10 pull ups

10 bent over row (50-60kg)

5 sets


Thursday
A)

 

Strict Press

4x8

Set of max effort strict pull ups between each set of press

 

B)

50-40-30-20-10

Push Press 20/15kg (empty bar)

Sit ups


Friday
A)

 

Deadlift

5x5

B)

10 minute ladder

1-2-3-4-5-6-7---------->

DB snatch (L&R) 20/15kg

Down ups

10 double unders between rounds

 

 

Competitors Class

A)

3x5 Sots press & overhead squat combo (Dumbbells)

B)

15 minutes to build to today’s 3RM hang snatch

C)

3x10 hanging leg raise/strict toes to bar

D)

Regionals Event 4

21-15-9-6-3

Strict HSPU

Front squats 195/125lb

Burpees


Saturday

 

 

In pairs

 

100 partner wall balls

200m run

100 med ball passing sit ups

200m run

100 med ball cleans

200m run

100 russian twists

200m run

100 jumping medball thrusters

200m run

 

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