Monday

 

A)

Strict Press

5-4-3-2-1

 

B)

30 strict press 40/25kg

20 strict pull ups

30 strict press 40/25kg

EMOM 20 double unders

 

Level 2 add 5kg to the strict press and go chest to bar on the pull ups.

 

Tuesday

 

A)

Bench press

In a 15 minute window build to a heavy single

 

B)

EMOM 15 minutes

Min 1 - 10 bench press at 50% weight in Part A

Min 2 - 20 abmat sit ups

Min 3 - 150m row

 

(work in groups of 3 and rotate between the stations)

 

Wednesday

 

In pairs - breaking up the reps as necessary (but completed in order)

 

50-40-30-20-10

Power cleans

Box jump overs 24/20”

Push Jerk

Toes to bar/V-ups

 

Scaled - 40/25kg on the bar and V-ups

Level 1 - 45/30kg

Level 2 - 50/35kg

 

(No poor form - scale the weight if you need to)

 

Thursday

 

A)

Paused back squats

4x6 3s pause at the bottom

 

B)

21-15-9

Front squats

Bar hopping burpees

100m run between rounds


 

Friday

 

A)

Deadlift

4x6 (@ 70% as a guideline)

 

B)

In a 3 min window : 25 KB swings 15 burpees then in remaining time max KB snatches

1 min rest

In a 3 min window : 25 KB swings 15 burpees then in remaining time max KB clean & jerk

1 min rest

In a 3 min window : 25 KB swings 15 burpees then in remaining time max KB goblet squats

 

No RX weight for the KB, make it challenging but remember that form takes precedence over weight.

 

Comp Group

 

A)

Deadlift 4x6 @ 75%

 

B)

10-8-6-4-2

Clean & Jerk 60/40kg

2 rounds of Cindy between sets

(5 pull ups, 10 push ups, 15 air squats)

 

Saturday

 

Open 15.2


 

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