Happy Friday! 

Next weeks programming below. More opportunities to hit some heavy weight (plenty of PBs going on at the moment) and also get your teeth in to some chunky conditioning workouts. 

Thanks for all those that came down to SE11 last Sunday and competed or supported at the Box Battles. Was a great performance by everyone. So much fitness! 

Video of the week is this bad boy from Barbell Shrugged. By far one of the best they have done. Listen to what their guest Julien Pineau has to say, and then perhaps start rethinking what you do in your open gym sessions.

 

Enjoy the sunny weekend!

Monday:

Workout of the Day:

A) Squat cleans @ 60%, 1 minute
Rest 3 minutes
Squat cleans @ 70%, 1 minute
Rest 3 minutes
Squat cleans @ 80%, 1 minute
Rest 3 minutes
Squat cleans @ 60%, 1 minute
Rest 3 minutes
Squat cleans @ 70%, 1 minute
Rest 3 minutes
Squat cleans @ 80%, 1 minute

Try for max reps each round without dropping the barbell.

B) 6 Min AMRAP

6 Toes to bar
6 Burpees
6 Pull Ups
6 Push Ups

Tuesday:

Workout of the Day:

A) Split Jerk: 2-2-2-2-2

B) Run 400 meters
Push press, 20 reps
Run 400 meters
Push press, 15 reps
Run 400 meters
Push press, 10 reps
Run 400 meters
Push press, 5 reps

(50/35kg / 40/30kg / 30/20kg)

Wednesday:

Workout of the Day:

A) Build up to a heavy single Back Squat in 20 Minutes

B) 5 Rounds For Time:

5 Hang Power Snatch (50/35kg / 40/30kg / 30/20kg)
10 Hand Release Push-Ups
200m Run

Thursday:

Workout of the Day:

A) Cycle through for 15 Minutes:

10 Ring Dips
5/5 Pistol Squats
10 DB Strict Press
2 Rope Climbs
40 Double Unders

B) 30-20-10

Thrusters
Pull Ups

(42.5/30kg / 35/25kg / 30/20kg)

Friday:

A) In 12 Minutes establish:

A heavy 1 rep Chin up
A heavy 1 rep Ring Dip

Alternatively, a 12 minute EMOM alternating between chin up and ring dip progressions

B) 8 min AMRAP

10 Power Cleans
10 Front Rack lunges
10 Burpees

Rest 5 Minutes

8 Min AMRAP

10 Front Squats
10 Box Jump Overs
10 Push Ups

Saturday:

Riley

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.

Cave:

A) In 20 Minutes, Lift as much weight as you can, using the following 3 lifts

Deadlift
Bench Press
Front Squat

You choose the weight on the bar, and how many reps you do. You just have to accumilate as much lifted weight as you can in 20 minutes.

B) 90 Seconds on, 45 seconds off:

Ground to shoulder w/ Atlas Stone
Sandbag shuttle sprints
Heavy Sled pull (standing)
Prowler Push 50m (heavy)

Weekly Conditioning:

Monday/Tuesday:

A) Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 – 20 Kettlebell Swings
Minute 2 – 10 Box Jump Overs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 12 Thrusters (35/25kg)

B) Complete as many rounds and reps as possible in 5 minutes of:

10 Goblet Squats
10 Burpees

Thursday:

A) Every minute on the minute for 40 minutes (10 rounds) alternate between:

1 – 12 Cal Row
2 – 12 Single Arm Dumbbell Snatch
3 – 200m Run
4 – 3 Pull ups (scale to 5 jumping pull ups) + 10 Situps

Scale reps to ensure 15-20 sec rest is available each minute. Work should be performed at a steady pace.

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