Happy Summer!

Next weeks programming below and its time to smash some PB's on the Front Squat. Eat and sleep a lot this week :)

As i mentioned on Facebook during the week, its been noticed by the coaches that squatting mechanics amongst everyone has improved drastically over the last 2 months. Great work! 

Don't forget to sign up for the Anniversary Games, which is on the 2nd July. Please ensure you have signed up by the 12th June, so I can sort out the teams, and then share, so you can then sort out the team names and team tactics. 

Two things you need to do, go to the Google Spreadsheet and put your name and T'shirt size (if you want a limited edition Anniversary Games tshirt) and then go to Team Up and pay - 2 price options. Both include food and drink, one includes the cost for the T'Shirt.

 

Monday:

Workout of the Day:

A) Back Squat:

Level 1

1 x 10 @ 65%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%
1 x 6 @ 85%
1 x 4 @ 90%

Level 2 / Level 3

7-10 x 3 @ 84% 1RM

B) 2 x 2 mins on / 2 mins off

AMRAP

12 Russian KB Swings (32/24)
6 Box Jumps (30/24)
6 Push Ups

Tuesday:

Workout of the Day:

A) Deadlift: 5 x 3 @ 85%

B) 5 Rounds

10 DB Push Press
20 Hollow Rocks
30 Air Squats

Wednesday:

Workout of the Day:

Alternating EMOM 12mins

10 kipping Pull ups (ring rows)
10 Ring Dips
5 Strict Chin Ups (negative Chin ups)
20 sec Arch Hold

B) 5 rounds of:

30 KB Swings (American)
50 Double Unders
Rest 2 minutes

Thursday:

Workout of the Day:

A) Front squat:

Level 1

1 x 5 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%
1 x 3 @ 90%
1 x 2 @ 95%
1 x 5 @ 80%

Level 2 / Level 3

4-6 x 2 @ 101% 1RM

B) 12-8-6

Front Rack Lunges ( 60/40kg / 50/35kg / 40/25kg)
Overbar Burpees

Friday:

Workout of the Day:

A) Split Jerk: 3-3-3-1-1-1

B) In Pairs (one person working at a time)

1,200m run
100 Pull ups
800m run
75 Pull ups
400m run
50 Pull ups

Saturday:

Workout of the Day:

In 2s complete - 30 mins:

100 Wall Balls
100 Box Jumps
100 DB Snatches
100 Box Jumps
100 Wall Balls

In remaining time, AMRAP Cindy

Cave:

A) 3 reps EMOM x 5 minutes of bear complex @ 50/35kg

2 reps EMOM x 5 minutes of bear complex @ 60/40kg

1 rep EMOM of bear complex @ 70/50kg+

When you get to the single reps add 2.5kg per minute until you fail to complete the complex.

The BEAR complex consists of a power clean, front squat, push jerk(lower the bar to your back), back squat, rack jerk, and finally back to the floor..

B) 90 seconds on / 30 sec off x 2:

Rope Climbs
20m Prowler Push Sprint
Tyre Flips
50m SandBag Carry
20m Sled Pull Sprints

Weekly Conditioning:

Monday/Tuesday:

A) 5 min AMRAP

10 Barbell Push Press (20/10kg)
10 Barbell Front Squats (20/10kg)
10 Over bar Burpees

B) 3 x 1:10 min on / 50 secs off

Wall Balls

3 x 1:10 min on / 50 secs off

KB Swings

C) 12 Alternating EMOM

ROW 10-15 cals
12 Box Jumps
12 DB Thrusters

D) You go, I go - 10 each

50m Partner Sprints

Thursday:

A) 3 mins on, 1 min off x 2

Row/Run 100m
10 Burpee Box Jumps
AMREP KB Swings

rest 3 mins

3 mins on, 1 min off x 2

20 Burees
20 KB Swings
AMREP Box Jumps

B) 10 min AMRAP - in pairs

20 wall ball sit up throws (i.e. throw ball to partner whilst doing a sit up)

20 partner wall ball throws (i.e. squating and throwing ball to partner, not to target)

20 Synchronised air squats

C) Tabata - DB Thrusters
rest 2 mins
Tabata GTOH with plate

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