MONDAY 6th AUGUST – SUNDAY 12TH AUGUST

 

MONDAY 6th AUGUST – SUNDAY 12TH AUGUST

  August 5, 2018

Monday 6th August

A) 0-10mins : Find a max –

Squat Clean + Hang Squat Clean + Front Squat + Push Jerk

10-20mins : Find a max –

Squat Clean + Push Jerk

B) AMRAP 8mins

25 Power Cleans 40/25kg

25 pullups

 

Tuesday 7th August

A) 0-8mins: Find a Max for:

Power Snatch + Snatch Balance + OHS

8-16mins: Find a max for:

Power Snatch + Low hang Power Snatch.

B) 3:00 on, 1:00 off x 3

20 Burpee Box Jump Overs 24/20″

In the remaining time: Max ground to overhead 60/40kg

Score each round for GTOH reps 

 

Wednesday 8th August

A) Tempo Back Squats

Lift every 2nd Min : 8-6-6-4-4-2 reps AHAFA 

*Tempo of: 3 sec down 1 sec hold*

B) 2 rounds FT – (14min time cap)

800m Run

20 Toes to Bar

12 OH Squats 60/40kg

 

Thursday 9th August

A) 0-10mins :

Establish a 4RM Push Jerk

10-16mins Every 2:00 x3 – 4 Reps 85% above.

B) Every 6:00 x 3 rounds (18mins)

45 wall balls

30/20 cal assault bike

15 HSPU / Hand release Push up 

Score each round for time 

 

Friday 10th August

A) x4 sets AHAFA

20 metre – DB OH walking lunge Right arm

20 metre – DB OH walking lunge Left arm

*1 Db overhead and 1 Db holding top of shoulder*

B) EMOM 15

  1. 15/12 Ski cals
  2. 40 DU or 40 secs practice
  3. 12 Deadlifts 100/70kg

 

Saturday 11th August

In TEAMS of 4 (2 working to complete reps)

AMRAP 32mins

200m RUN together

100 front squats, 45/30kg

80 burpees

60 box jumps overs 

200m RUN together

100 thrusters, 45/30kg

80 Toes to Bar

60 Push Ups

200m RUN together

80 Shoulder to overhead, 45/30kg

60 KB swings 24/16kg

40 KB Lunges 24/16kg

 

Sunday 12th August

A) Build to a 4RM Sumo DL – 10mins

Lift every 3rd minute – 3 x 4 reps@ 85% of 4rm

B) 1 minute work – 30 sec rest x4 rounds

  1. Row for cals
  2. DU (no singles today – practice)
  3. SA KB Thruster 24/16kg
  4. Ring L sit hold, knee tuck to scale.
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