Thu
A. Warm Up
3 rounds
5 inchworms
10 hollow to super
10 air squats
B. Activation
B1. 3 x 3 reps
Weighted pull up/ BW Pull up/ Ring row
(make as hard as possible)
Rest 30 sec before B2
build on last week
B2. Standing 2 arm DB Press
3 x 6-8 reps @ 2111
Rest 60 sec before returning to B1
C. Barbell Skill work
OT2min for 10 sets
W2B
3-5 Hang Clean with less than or equal to 30/20kg
2 sec pause in bottom
3-5 Push jerks with pause in catch
BASE - Totem 1
8-8, 6-6, 4-4, 2-2 TnG PC&PJ
building weight each set
Totem 2+
5-4-3-2-1 Power Snatch
then start in last 5 rounds
10-8-6-4-2 PClean & Jerk
October 8
Wed
A. Warm Up
3 rounds
10 ball slams
10 rotational slams - 5 each side
10 footy passes to wall - 5 each side
5 goblet squat thruster
B. Hip Flow
C. Strength
Front Squat
W2B
3 x 4 @ 25X2 ( down, 5 sec hold, 2 at top before next rest) with plates under heels - build on last week
Rest 2 min btw sets, LIGHT
BASE+
3 x 6-7 @ 22X1
Rest 2 min Btw Sets
D. Conditioning
4-6 x 2 on/ 1 off
W2B - BASE strength
8 thrusters @ 40kg
50 DUs/100 single skips
Max HR Burpee over bar (must face bar before jumping over)
Totem 1 + strength
7 clusters @ 60kg (must be done in singles)
50 DUs/ 100 single skips
Max HR Burpee over bar (must face bar before jumping over)