Nov 14-19

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
3 x 1 with a 3 sec pause
then
3 x 1 @ 95% 1RM

B2. Pistol work
1. Foundations: 60 sec wtd. ankle stretch/side + 5 shrimp squats/side
2. Practice: 5 pistols/side on a box
3. Advanced: 5 wtd pistols or overhead dowell pistols

- try to improve on last week

C. In pairs - round for round
10 min AMRAP
Round for round
20 empty bar thrusters
10 box jump overs


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. Single Arm DB or KB Z press in straddle
4 x 6/side

B2. Ring Row
5 x 2 reps with a 15 sec hold from rings to chest each rep
into
5 reps no tempo

C. 10 min AMRAP
10 SDHP @ 45/30
(must be UB sets of 5)
10 burpee over bar

Lion 4 - 60/40

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 + Hang powerclean
4 x 1 + 1
- AHAP

B2. SPLIT kneeling Rotational press
4 x 6/side
- same action at shoulders but from lunge position

C. Interval work
6 rounds
90 sec on 30 sec off
AMRAP
7 KB front squats
14 KB lunges
21 DUs


Thursday


A. Warm Up

2 rounds
with a dowell
10 pass throughs
10 OHS
20 standing thoracic twists

Squat flow

B. Back squat 1 reps into 2 alternating rear step lunges
4 sets

B2. 1 arm KB sots press
4 x 5/side

C. Hypertrophy
3-4 rounds
C1. Floor press 4-5 reps
C2. Skull crusher 4-5 reps
C3. Weighted pass throughs 10 reps
C4. Single arm DB row 8/side

Friday


A. Warm up
3 rounds
5 pigeon to cosaack/side
5 cossack squats
5 rollback into straddle

Hip flow

B. Sumo deadlift
4 x 1.1
- rest 20 sec btw '.'

B2. Box lateral step up
4 x 4/side
- heavier than last week

C. 15 min EMOM
1 - 15-20 wall balls
2 - 1-3 wall walks
3 - 12 KB swings


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
4 x 1 by feel

OHS progression
Single arm OH reverse lunge
6 reps/side
- pause at bottom of each lunge

B2. Pull Up
4 sets of 70% ME strict or kipping pull ups

C. OT6 min for 4 rounds
10 TTB
15 alt DB snatches light
20 airsquats
30 DUs
 


Creature ENDURANCE


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
OTM for 16 min
100m run
- same pace all intervals
- if you fall off pace take a rest minute

C. Bondi junction circuit
9 rounds
(alternating exercise each round)
2 min
Burpee to bar
KB TGU light
airbikr or row
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 Saturday


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