Monday
A. Warm Up
2 rounds
Bear crawl 1 length
Spiderman lunge 1 length
1/2 length pike walk
3 vertical jumps
3 broad jumps
Hip Flow
+
Rack position stretch
B. Front Squat
4 x 2+2
(3 reps with 3 sec pause in bottom, 3 reps no tempo)
B2. Pistol work
1. Foundations: 60 sec wtd. ankle stretch/side + 5 shrimp squats/side
2. Practice: 5 pistols/side no foot hold
3. Advanced: 5 wtd pistols or overhead dowell pistols
- try to improve on last week
C. In pairs - round for round
11 min AMRAP
12 box jump overs
4 UB TnG squat cleans @ 60/40
Lion 4 - 80/55
Tuesday
A. Warm Up
2 rounds
30 sec plank shoulder taps
Side plank thread the needle 10/side
5 scap push ups
Shoulder flow
B. DB or KB Z press
5 x 9 reps
into
Box HS Hold
20-30 sec shoulders stacked over hands
B2. Archer Row
5 x 12 reps alternating
C. 7 min AMRAP
2-4-6-8 etc
Wall Balls
10-20-30-40 wtc
DUs
Wednesday
A. Warm Up
2rds each with a partner
Light DB complex
10 HPC
10 DL
10 PP
10 Lunges
Hip Flow
B. Power Clean + HPC + Power clean
4 x 1+2+1
- reps from hagn must be UB
B2. Tall kneeling Rotational press
4 x 14 reps alternating
C. Interval work
4 rounds
3 min on 1 min off
20 alt single arm DB C&J @ 20/12.5
20 single arm Hang squat clean thruster
(10 on one side then swap)
20 TTB
Lion 4 - 32.5/25
- pick up where you left off each interval
Thursday
A. Warm Up
2 rounds
with a dowell
10 pass throughs
10 OHS
20 standing thoracic twists
Squat flow
B. Back squat 4 reps into 8 alternating rear step lunges
5 sets
B2. Over head rear delt raise in shoulder flexion stretch
5 x 8 reps
C. Hypertrophy
3-4 rounds
C1. Floor press 8 reps
C2. Skull crusher 8 reps
C3. Band pull aparts 20-25 reps
C4. Ring Row 10 reps
Friday
A. Warm up
3 rounds
5 pigeon to cosaack/side
5 cossack squats
5 rollback into straddle
Hip flow
B. Sumo deadlift
5 x 3.2.2
- rest 20 sec btw '.'
B2. Box lateral step up
5 x 5/side
- heavier than last week
C. 15 min EMOM
1 - Run 100m or row 100m
2 - Max wall walks (40 sec cap)
3 - 40 sec max TTB
Saturday
A. Warm Up
3 rounds
5 reps ball plate overhead reach
Archer draws 5/side
30 sec active hanging with shrugs
Shoulder flow
B. OHS
3 x 4 @ 80-85% all sets
OHS progression
Single arm OH reverse lunge
6 reps/side
- pause at bottom of each lunge
B2. Pull Up
Practice 20 tight kipping swings
then
5 partner assissted strict pull ups
or
10 kipping pull ups
(decide if you need to practice the skill or build strength)
C. OT5 min for 4 rounds
10 thrusers @ 45/30kg
10 deadlifts
10 power cleans
Lion 4 - 60/40
Creature ENDURANCE - testing
A. Strong feet
3 sets
5 x five's
Lying ankle circles
Seated Tib ant stretch 30 sec
B. Running Lab
3 sets
60 sec bunny hops
30sec/side wall heel pulls
30 sec/side run and pull
C. Marrickville + Edgecliff Running
8 sets
200m run
- negative splits
- the time between slowest and fastest set should be no more than 12 seconds
C. Bondi junction circuit
9 rounds
(alternating exercise each round)
2 min
Box jumps MUST step down
Burpee to a plate
jumping alternating lunges
1 min rest
Weightlifting thursday - starts at 6:45pm
A. Body weight and dowell warm up
B. Empty bar drills warmup
C. Snatch work
C1. Snatch heavy pull
C2. Snatch double
D. Jerk drills
E. Power clean + FS + Split jerk
(FS with jerk grip)
Weightlifting Staurday
A. Body weight and dowell warm up
B. Empty bar drills warmup
C. Split jerk and push jerk drills
D. heavy clean and snatch pulls