Monday

 

 

A)

Bench Press

80% x3

85% x3

90% X3+

 

B)

Level 1

Floor Press

3x10 @ 40% 1RM

 

5 min AMRAP

5 burpees

5 pull ups

 

rest 5 mins

 

5 min AMRAP

5 push ups

5 box jump overs

 

Level 2

Floor press

3x10 @ 50% 1RM

2x10 ring dips

 

DB rows

3x10 (each arm)

 

Tuesday

 

A)

Deadlift

80% x3

85% x3

90% x3+

 

B)

3-5 sets

10 Deadlifts @ 40% 1RM

 

C)

“Annie”

50-40-30-20-10

Double unders

Sit ups

 

Wednesday

 

A)

Strict Press

80% x3

85% x3

90% x3+

 

B)

Level 1

Behind the neck snatch grip strict press

3x10 @ 40%

 

For time

400m run

20 thrusters 40/30kg

20 down ups

20 Russian twists 15/10kg

400m run

 

Level 2

Behind the neck snatch grip strict press

5x10 @ 50%

 

Chin ups

5x5 (weighted if necessary but keep the number to 5)

 

Hanging leg raise

3x max effort

 

Thursday

 

A)

Back Squat

80% x3

85% x3

90% x3+

B)

Split Squat

3-5 sets x 10 @ 40%

 

3 rounds for max reps

60s toes to bar

60s hand release push ups

60s box jumps (with step down)

60s rest

 

Friday

 

A)

20 mins to catch up on any missed 5/3/1 lifts

 

Or

 

10 mins to build to a heavy single Turkish Get Up

 

Strict pull ups

5x5

 

B)

3 rounds for time

15 wall balls

30 KB swing

100m run between rounds

 

Competitors Class

 

A)

Catch up on any missed 5/3/1 lifts

 

B)

EMOM 12 mins

Min 1 - 5 TnG Power cleans

Min 2 - 12 calorie row

Min 3 - 10 wall balls

 

C)

15 mins to work on split jerks from the rack.  Building up to a heavy single or technique work.

 

D)

Row 500m rest 90s Row 500m

aim for the fastest combined time

 

Saturday

 

In pairs, in a 30 minute window

 

Run 800m (together)

 

Then:

3 rounds

20 Medball sit ups - throwing the ball to each other over a 24” box

20 Burpees - jumping over your partner holding a plank

20 Partner squats - with your medball held between your backs (if ball drops 5 down up penalty)

 

Then:

50 thrusters 40/30kg - bar must not touch the ground, pass between partners. Penalty 5 down ups

 

Run 400m together

 

Then:

10 rounds

5 pull ups

10 push ups

15 air squats

 

(only one person working at a time)

 

Run 200m


 

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