Monday the 23rd to Friday the 27th of September

MONDAY

100 back squats week 7

Every 2 minutes for 10 sets do 10 back squats – we are aiming to up the weight from last week. I will be going from 85kg to 90kg. Things are starting to get spicy, our legs are becoming incredibly strong and all other squats are becoming easy later in the week. If you have been in this from week one the crippling doms are a thing of the past but you may still feel that you have squated for a few days after. This is the 3rd last jump in weight we will ahve before the 100 reps for time.

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

3 power cleans 60/40kg
6 box jump overs
9 situps

OVERTIME

Acid Bath

500m ski
500m row
1000m bike (preferably concept 2 bike but assault or echo will do)

TUESDAY

Skill – rope climb – 10 minutes

emom by 25

1. 5 to 10 handstand pushups or 10 to 20 pushups
2. 20 to 30 lunges
3. 1 to 3 rope climbs
4. 60 seconds plank
5. rest

OVERTIME

16 minute row or ski

every 2 minutes do 10 dumbbell shoulder press 22/15kg

WEDNESDAY

set up your kettlebell before the clock starts

Skill – toes to bar

0 to 7 minutes

emom by 8 – 3 to 10 reps of full toes to bar or half toes to bar, focus on good clean kipping and continuous motion

8 to 10 – rest

10 minutes start:

Helen

3 rounds

400m run
21 kettlebell swings
12 pullups

OVERTIME

40/30/20/10

ghd situps
barbell bi-cep curls (super strict)

THURSDAY

Active recovery – 30 minutes machines, change machine every 5 minutes then 20 minutes mobility

Aerobic capacity

pick a machine

5 minutes on 4 minutes off
4 minutes on 3 minutes off
3 minutes on 2 minutes off
2 minutes on 1 minute off
1 minute on

Density

30 minutes of:

10 to 15 barbell shoulder press
10 to 15 ring rows
10 to 12 barbell step ups
10 cal machine

FRIDAY

Teams of 2:

amrap 7 minutes

20 dumbbell hang clusters 22/15kg
20 burpees
20 toes to bar

rest 3 minutes

amrap 7 minutes

200 meter sprints – you go i go – score is total distance

rest 3 minutes

amrap 7 minutes

20 dball cleans
20 bench press 60/35kg (scale as needed)
20 toes to bar

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