Monday the 9th to Friday the 13th of September

MONDAY

100 back squats week 5

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 75kg to 80kg

19 to 22 minutes – rest

22 to 30 minutes

AMRAP 8 minutes

5 russian kettlebell swings 32/20kg
10 body weight lunges
20 double unders

OVERTIME

2k row

every minute jump off and do 5 burpees

TUESDAY

Skill – rope climb – 10 minutes practice or emom by 10

AMRAP 20 minutes

1 to 5 strict pullups
10 pushups or ring pushups or 5 handstand pushups
15 box jumps

OVERTIME

emom by 20

even – 5 to 10 ghd situps
odd – 5 to 10 ghd hip ext

WEDNESDAY

Skill – toes to bar

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

Linda

10/9/8/7/6/5/4/3/2/1

deadlift – 1.5 bodyweight
benchpress – bodyweight
squat clean – .75 bodyweight

The body weight percenatges are for experienced athletes only, most of you should be going well under this. We will do this again in a few months so its always better to under shoot and have something left in the tank. As always we will put good technique ahead of all other goals.

OVERTIME

30/20/10

ski cals
dumbbell snatch

THURSDAY

Active recovery – 3 rounds of:

5 minute bike
5 minute row
5 minute ski

Aerobic capacity – go hard

4 minutes machine
3 minutes rest
3 minutes machine
2 minutes rest
2 minutes machine
1 minutes rest
1 minute machine

Density

30 minutes of:

10 to 15 barbell shoulder press from the rack
10 to 15 croc rows each arm
20 dumbbell box step ups
100m run

FRIDAY

Teams of 2:

amrap 7 minutes – you go i go

7 thrusters 35/25kg + 7 toes to bar

rest 3 minutes

amrap 7 minutes – you go i go

7 power snatch 35/25kg + 7 pullups or 5 chest to bar or 3 bar muscleups

rest 3 minutes

amrap 7 minutes – you go i go

7 front squat 35/25kg + 7 lateral bar burpees

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