Monday

A)

Skill: Pistol squats

20 mins to work on progressions

For those athletes who have pistols take the same time to work on technique 

or

Work through 3 rounds (not for time)

max pistol squats

30s rest

45s hollow hold

30s rest

max strict pull ups

 

 

B)

6 rounds

90s window

run or row 300m

In remaining time max effort

sit ups - even

KB swings - odd

90s rest

 

Tuesday

A)

Push Press

3-3-3-3-3

 

Level 2

 

Push Jerk

3-3-3-3-3

 

B)

5 rounds

5 burpees

10 hang power cleans

30 double unders

 

Level 2

5 rounds

10 HSPU

10 power cleans 60/40kg

30 double unders

 

Wednesday

 

A)

Front Squat

4x5 - 2s pause at the bottom, focusing on maintaining good position.

 

(for anyone with restricted mobility consider a goblet squat if you are unable to hold a safe back position in the front squat)

 

 

B)

 

15 min AMRAP

5 toes to bar

10 DB snatch (5 per arm) 20/15kg

200m run

 

Level 2

 

15 min AMRAP

10 toes to bar

5 power snatch 50/35kg (form first!)

200m run

 

Thursday

 

A)

Skill: Handstand push ups

20 mins technique practice

 

(Range of options here to develop strength as well for those athletes new to the movement - wallclimbers, holding handstand against the wall, feet on box hands on floor as a progression to holding position and of course DB strict press if there are concerns about the strength required to make the progressions safe).

 

 

B)

 

10-1

Down ups

Deadlifts 90/60kg

Scale appropriately - form and safety takes precedence NOT score/time

 

 

Friday

 

 

A)

Mobility and technique practice for overhead squat

B)

“Nancy”

5 rounds

400m run

15 Overhead squats 40/30kg

 

Mechanics - Consistency - Intensity

 

Good movement mechanics first before you consider adding weight and going fast.

 

 

 

Competitors Class

 

A)

 

6 sets : Snatch balance

3 reps, 3 reps, 2 reps, 2 reps, 1 rep, 1 rep

Adding weight each set

 

B)

 

Every 2 minutes for 14 minutes

High hang snatch & snatch @ 65-75% of 1RM

 

C)

 

3 sets

2 min max legless rope climbs

 

D)
3 rounds

 

500m row

10 C&J 70/50kg

15 pull ups

 

Saturday

 

In 30mins for max rounds

 

5 thrusters 50/35kg

 

10 pull ups

100m run

Rest 1 min

 

 

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