21ST JAN – 27TH JAN

 

21ST JAN – 27TH JAN

  January 20, 2019

MONDAY 21ST

 

 Strength

A) Build to a 5RM Back Squat (3 sec pause in the bottom on rep 1 only)

B) Then 3 x 5 @95% of 5RM (no pauses)

 

WOD

 

Go every 4 mins x 3

8 Squat Cleans 70/47.5kg

Run 200m

Max Reps T2B

(Timecap 3.20 each round)

 

TUESDAY 22ND

 

Weightlifting

A) Clean Complex:

 

1 Clean pull + 1 x Clean

5 sets @ 50% 1RM Clean

3 sets x 3  @60%

2 sets x 2 @ 70%

Single Clean (no pulls) @ 75% x 2

 

WOD

 

For time:

60 Cal Row / Bike / Ski / AB

50 Pull Ups

40 Double Unders

30 C2B

20 Cal Row / Bike / Ski / AB

10 BMU

(Timecap 15)

 

WEDNESDAY 23RD

 

 

Strength

A) Push Press

4 x 6 (rest 3 mins)

During rest of Working sets complete

6-8 Strict Rings dips (load if required)

 

WOD

 

 

AMRAP 15

8 Power Snatch 50/35kg

12 HR Press Up

16 Box Jump Over 24/20”

 

THURSDAY 24th

 

A) 4 Rounds for Quality:

 

20m Bear Crawl

Rest 30 secs

60 sec Forearm Plank

Rest 30 secs

6 Strict T2B

Rest 60 secs

 

B) MR Strict HSPU

Rest 2 mins

Then 3 sets of 50%

Rest 2 mins between sets

 

WOD

AMRAP 7

1 Clean

3 Front Squat

5 STOH

Load to be 80% of 1RM C&J

 

FRIDAY  25TH

 

Weightlifting

 

A) Build to a heavy Snatch Complex:

 

Snatch + Hang Snatch + OHS

 

B) Then 5 – 7 quality complexes 80%+

 

WOD

 

5RFT

15 Deadlifts 90/62.5kg

15 Burpee over bar

(Timecap 15)

 

SATURDAY 26TH

 

A) ALT Reverse Lunges

4 x 12

(barbell back rack AHAFA)

 

B) 3 x 30-45 Sec Pause Goblet squat (AHAFA)

 

OPEN WOD 12.4

 

AMRAP 12

150 Wall Balls 9/6kg

90 Double unders

30 Muscle Ups

 

SUNDAY 27TH

 

Gymnastic Strength

A) 3 Sets

-6-8 Strict Pull Ups
Rest 60 secs

-12 – 15 Deficit Push Ups (use parallettes or plates)
Rest 60 secs

-30 sec Hollow Hold
Rest 60 secs

 

WOD

 

E2MOM 24

0-2 – 25 Cal Row / Bike / Ski / AB

2-4 – 400m Run

6-8 – 20 Thrusters 42.5/30kg

 

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