Monday

A)

 

Back Squat

75% x 5

80% x 5

85% x 5+

 

B)

Level 1

Front Squat

3x10 @ 40% 1RM

 

8 min AMRAP

200m run

10 pull ups

 

 

Level 2

Front Squat

5x10 @ 50% 1RM

 

Bent over rows

3x10 @ 50% 1RM

 

Hanging leg raises

3x10

 

Tuesday

A)

Strict Press

75% x5

80% x5

85% x5+

 

B)

DB press

5x10

 

C)

EMOM 10mins

odd - 5 hang power cleans 50/35kg

even - 10 burpees

 

Wednesday

 

A)

Bench Press

75% x5

80% x5

85% x5+

 

B)

Level 1

DB bench press

3x10

 

For time

10-1

Goblet squat 32/24kg

Alternating DB snatch 20/15kg

 

Level 2

Close grip bench press

5x10 @ 50% 1RM

 

Strict pull ups

3x 5-10

 

Good mornings

3x10 (light)

 

Thursday

 

A)

Deadlift

75% x5

80% x5

85% x5+

 

B)

5x10

RDL @ 40% 1RM

 

C)

3 sets for max reps

 

45s box jumps

15s rest

45s down ups

15s rest

45s push press 35/20kg

15s rest

 

Friday

 

A)

Catch up on missed 5/3/1 lifts

 

Or

 

Ring rows

5x max effort

 

Push up ladder

3x (1-7)

 

Roll outs

3x 5-8

 

B)

5 rounds

 

6 thrusters 40/30kg

12 grasshoppers

6 bar hopping burpees

 

Competitors Class

 

A)

Warm up then;

 

Pistol squats

5x5

 

Skin the cat

5x5

 

B)

Catch up on missed 5/3/1 lifts

 

Or

 

Not for time

10-1

Ring dips

Russian twists (L&R=1)

 

C)

Snatch pulls

4x5

 

Hang snatch

4x2

 

D)

Jackie

1000m row

50 thrusters 20/15kg

30 pull ups

 

Saturday

 

In pairs complete the following chipper:

 

One athlete working at a time - each to complete reps

 

10 sprawls

20 box jumps

30 DB push press 15/10kg

40 pull ups

50 wall balls

60 double unders

70 push ups

80 KB swings 24/16kg

90 sit ups

100 air squats

 

Monday

 

A)

Back Squat

75% x 5

80% x 5

85% x 5+

 

B)

Level 1

Front Squat

3x10 @ 40% 1RM

 

8 min AMRAP

200m run

10 pull ups


 

Level 2

Front Squat

5x10 @ 50% 1RM

 

Bent over rows

3x10 @ 50% 1RM

 

Hanging leg raises

3x10

 

Tuesday

 

A)

Strict Press

75% x5

80% x5

85% x5+

 

B)

DB press

5x10

 

C)

EMOM 10mins

odd - 5 hang power cleans 50/35kg

even - 10 burpees

 

Wednesday

 

A)

Bench Press

75% x5

80% x5

85% x5+

 

B)

Level 1

DB bench press

3x10

 

For time

10-1

Goblet squat 32/24kg

Alternating DB snatch 20/15kg

 

Level 2

Close grip bench press

5x10 @ 50% 1RM

 

Strict pull ups

3x 5-10

 

Good mornings

3x10 (light)

 

Thursday

 

A)

Deadlift

75% x5

80% x5

85% x5+

 

B)

5x10

RDL @ 40% 1RM

 

C)

3 sets for max reps

 

45s box jumps

15s rest

45s down ups

15s rest

45s push press 35/20kg

15s rest

 

Friday

 

A)

Catch up on missed 5/3/1 lifts

 

Or

 

Ring rows

5x max effort

 

Push up ladder

3x (1-7)

 

Roll outs

3x 5-8

 

B)

5 rounds

 

6 thrusters 40/30kg

12 grasshoppers

6 bar hopping burpees

 

Competitors Class

 

A)

Warm up then;

 

Pistol squats

5x5

 

Skin the cat

5x5

 

B)

Catch up on missed 5/3/1 lifts

 

Or

 

Not for time

10-1

Ring dips

Russian twists (L&R=1)

 

C)

Snatch pulls

4x5

 

Hang snatch

4x2

 

D)

Jackie

1000m row

50 thrusters 20/15kg

30 pull ups

 

Saturday

 

In pairs complete the following chipper:

 

One athlete working at a time - each to complete reps

 

10 sprawls

20 box jumps

30 DB push press 15/10kg

40 pull ups

50 wall balls

60 double unders

70 push ups

80 KB swings 24/16kg

90 sit ups

100 air squats

Monday

 

A)

Back Squat

75% x 5

80% x 5

85% x 5+

 

B)

Level 1

Front Squat

3x10 @ 40% 1RM

 

8 min AMRAP

200m run

10 pull ups


 

Level 2

Front Squat

5x10 @ 50% 1RM

 

Bent over rows

3x10 @ 50% 1RM

 

Hanging leg raises

3x10

 

Tuesday

 

A)

Strict Press

75% x5

80% x5

85% x5+

 

B)

DB press

5x10

 

C)

EMOM 10mins

odd - 5 hang power cleans 50/35kg

even - 10 burpees

 

Wednesday

 

A)

Bench Press

75% x5

80% x5

85% x5+

 

B)

Level 1

DB bench press

3x10

 

For time

10-1

Goblet squat 32/24kg

Alternating DB snatch 20/15kg

 

Level 2

Close grip bench press

5x10 @ 50% 1RM

 

Strict pull ups

3x 5-10

 

Good mornings

3x10 (light)

 

Thursday

 

A)

Deadlift

75% x5

80% x5

85% x5+

 

B)

5x10

RDL @ 40% 1RM

 

C)

3 sets for max reps

 

45s box jumps

15s rest

45s down ups

15s rest

45s push press 35/20kg

15s rest

 

Friday

 

A)

Catch up on missed 5/3/1 lifts

 

Or

 

Ring rows

5x max effort

 

Push up ladder

3x (1-7)

 

Roll outs

3x 5-8

 

B)

5 rounds

 

6 thrusters 40/30kg

12 grasshoppers

6 bar hopping burpees

 

Competitors Class

 

A)

Warm up then;

 

Pistol squats

5x5

 

Skin the cat

5x5

 

B)

Catch up on missed 5/3/1 lifts

 

Or

 

Not for time

10-1

Ring dips

Russian twists (L&R=1)

 

C)

Snatch pulls

4x5

 

Hang snatch

4x2

 

D)

Jackie

1000m row

50 thrusters 20/15kg

30 pull ups

 

Saturday

 

In pairs complete the following chipper:

 

One athlete working at a time - each to complete reps

 

10 sprawls

20 box jumps

30 DB push press 15/10kg

40 pull ups

50 wall balls

60 double unders

70 push ups

80 KB swings 24/16kg

90 sit ups

100 air squats

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